Meditation is a simple practice available to Us. Here, I will offer two exercises that I love. This is a brief introduction into how I got started on a path towards greater peace, acceptance and joy. I hope you enjoy,
Take a deep breath, and get ready to relax.
Even just a few minutes a day can make a big difference.
- Take a seat. Find a place to sit that feels calm and peaceful to you. It can be anywhere. ( I created a special space in my living room and bedroom for when I have company that is absolutely perfect to me. Floor cushions, a scent that I absolutely love and a blanket to keep me focused.)
- Set a time limit. If you’re just beginning, it can help to choose a short time, such as 5 or 10 minutes. ( I try to incorporate 30 minutes per day. It is not easy at first. , I used to listen to soft beautiful music or when I go really long an inspirational podcast which I can record for you if needed.)
- Pay attention to your body…Whether you feel relaxed or tense, restless or invigorated, pause before concluding. Take a moment of stillness, and then, with intention, choose to be present. (For me its sitting with my legs crossed and hands placed in my lap) Slowly begin to pay attention to your body AND THINK GRACIOUS THOUGHTS. I appreciate my… I love my… Start at the top of your head. Slowly and deliberately, bring your attention to the surface of your skin, one inch at a time. See if you can feel your scalp, your ears, your eyelids and your nose. Continue in this manner, moving across the face, over the ears, down the neck and shoulders and all the way down to your toes.At first, it might seem as if you don’t feel anything at all. But as you progress, you might begin to notice a whole world of new sensations. Some of the feelings might be pleasant, a gentle warmth, a comfortable weight. Some feelings might be neutral — tingling or itching. And some might be unpleasant. Your feet might feel soreness somewhere.Whatever the sensation is, just note it. If you need to move to relieve real pain, do so. But try not to react — labeling the experience good or bad — even if it’s unpleasant. Instead, just acknowledge what it is you’re feeling, and continue with the body scan. And of course, if you realize your mind has wandered, simply note the thought, and return your attention to the body.
- Begin to Feel your breath. … Breath in and out slowly.With mindfulness, the only intention is to attend to the moment as best you can. You aren’t striving to transcend anything, get anywhere, or block out anything out. There’s not even a goal of relaxation. That often happens, but you can’t force yourself into feeling it.You also cannot be good or bad at meditation. You’ll never fix unwavering attention on your breath. Some days meditation allows you a few moments of peace; other days your mind will remain busy. If you’re distracted almost the entire time and still come back to one breath, that’s perfect. And if you practice, you’ll find yourself focusing more often on life with less effort.
- Notice when your mind has wandered. … this is common an it happens. Please refrain from beating yourself up about it. DO smile and gently let your mind wander back to your breath. Close your eyes if you like, or leave them open and gaze downward toward the floor.
- Draw attention to the physical sensation of breathing, notice the rising and falling of your abdomen or chest, or perhaps the air moving in and out through your nose or mouth. With each breath, bring attention to these sensations. If you like, mentally note, “Breathing in… Breathing out.”
chant : “May you be happy. May you be healthy. May you feel safe. May you live your life with ease.”