Meditation is one of the best ways to release stress and it only takes a few minutes to bring about massive changes in your mindset. You can do this activity anywhere at any time. All you need to do is close your eyes and focus on your beautiful breath for two minutes.
Two minute stress-relieving meditation:
Take 2 deep, cleansing breaths. In through the nose, and out through the mouth.
Notice the sensation of each breath.
Now, allowing your breath to return to normal, in and out through the mouth, focus your full attention on each precious breath.
Notice the sensation as the air touches your nostrils. Follow the breath through it’s full journey as it enters your nasal passage, travels down your throat, into your lungs as your chest expands and down into your belly as your belly rises.
And then reversing that breath, feeling your belly fall as that breath leaves your body.
Notice everything you can about each precious breath. The temperature of the air, how it feels at the back of your throat and at the tip of your nostrils.
Now, take another 8 deep, conscious, cleansing breaths and notice how you feel after you have completed your conscious breaths.
How to establish a Meditation Practice at Home
- Choose a place where you can lie or sit, undisturbed for about 10 minutes every morning and evening. Somewhere you are comfortable and feels warm and natural for you to be.
- Remove your shoes and any tight, restrictive clothing that may disturbed your experience. Remove glasses. Make sure you are warm enough by placing a blanket over your lap or full body.
- Sit or lie comfortably with both hands by your side or in your lap, palms facing up.
- Take a few deep, cleansing breaths, and then resume normal, quiet breathing, in through the nose and out through the nose.
- Keep your attention on your breathing. If thoughts come, acknowledge them and then let them go. Avoid following these thoughts or letting your mind wander. Simply recognise you are having a thought and then let it go.
- If thoughts continue to come, remind yourself they are simply thoughts and they can come and go without you having to attach to them or entertain them. Simply sit, and breath and watch them come and go.
- When you are peaceful, become aware of your stillness and enjoy the calmness of the moment.
- If your mind wanders, simply bring it back to the present moment by focusing on your breath. Focus on the temperature of the air travelling through your nostrils, notice your chest and abdomen as they rise and fall with every breath.
- When you have completed your meditation practice, slowly bring yourself back to become aware of your surrounding by listening to the sounds within the room and outside. Slowly and gently wiggle your toes and fingers and then when you are ready open your eyes.
- Meditation is a practice. The more you practice the easier it will become. Consistency is the key.
Meditation on the Go…
I love this article about finding sneaky ways to incorporate meditation practices into your day whilst you are out and about…