Mindfulness & Meditation
Mindfulness & Meditation seem to be all the rage at the moment and for good reason.
The word is out on how beneficial for mind, body and complete wellbeing Mindfulness & Meditation can be.
Below is a brief and effective way to bring self into a conscious state of Mindfulness with Breathework and Meditation… it is simple really and just a matter of practice and continuity.
Personally I choose a suitable music track for the duration length of the meditation I choose to partake in and utilising the techniques written below, I give myself a daily recharge (usually after lunch whilst my belly is digesting, as this naturally slows us down and is a wonderful time to reset for the afternoon.
1. Find a relaxed & comfortable position. Firstly get your body into a comfortable and rested position. I prefer to lay down on my back with spine aligned. However a seated meditation position is fine also either cross legged or on a chair.
2. Tune in and relax your body. Take notice of your body, closing your eyes, feeling the weight of your body, support of the earth under you. Let yourself relax and become curios about your body, investigating any tightness or tension and then breathe and relax, letting go of any tension.
3. Tune into your breath. Feel the natural flow of breath—in, out. Take a deep breath into your belly, filling your abdominal area first, then lungs, pause then slowly breathe out. Repeat this deep belly breath 3-10 times. Then relax and return to your natural flow of breath. Notice where you feel your breath in your body. It might be in your abdomen. It may be in your chest or throat or in your nostrils. See if you can feel the sensations of breath, one breath at a time. When one breath ends, the next breath begins. Then let the thoughts go.
4. Be kind to your wandering mind. Now as you do this, your mind may begin to wander. You may start thinking about other things. If this happens, it is not a problem. It’s very natural. Just notice that your mind has wandered. Letting go of the thoughts and then gently redirect your attention right back to the breathing.
5. Stay here for five to seven minutes. Notice your breath, in silence. From time to time, you’ll get lost in thought, then return to your breath…return to mindfulness.
6. Check in before you check out. After a few minutes, once again notice your body, your whole body, seated here. Let yourself relax even more deeply and then offer yourself some appreciation for doing this practice…wiggle your fingers and toes, bringing yourself back into your body. And even give yourself a hug.
It is quite commonly know that 15-30 mins of meditation a day increases cognitive function, a sense of wellbeing and also energy levels… it’s easy… it’s free and it’s so so worth it.
Soar High with love