Welcome to a few minutes of organized calm designed for those beginning to incorporate meditation into their lives.
This step-by-step walkthrough covers the basics of timing,
Positioning and breathing,
And aims to enhance your comfort level as you start your practice of meditating.
First,
Consider timing your sessions for two to three minutes and lengthening them as you become more comfortable and able to hold your attention for longer periods of time.
Next,
Positions vary but fit into three main categories with advantages for each.
Laying down to meditate helps the body heal.
Sitting quiets the mind and a moving meditation promotes forward movement in life.
For this meditation,
We'll sit and if you're in a chair,
Uncross your legs and put both feet flat on the floor.
If you are sitting on the floor,
Make sure your legs are comfortable.
Sit up tall,
Your back and spine straight.
Lift your chin up,
Look out at the world,
Not down at your feet.
Close your eyes or soften your gaze and relax your neck and shoulders,
Letting your cares roll down in a way feeling your arms soften.
Now,
Concentrate on your breathing,
The tool you use to access inner calm and transport you to your still center.
And inhale,
Taking a deep breath through your nose and exhale out of your mouth.
Again,
Inhale,
Filling your lungs and exhale,
Engaging your diaphragm.
Notice the rhythm and cadence of your breath and begin to regulate your breathing evenly,
Slowing it down and finding a comfortable rhythm using the built-in metronome in the back of your mind to follow a count that fits.
Inhaling and exhaling,
Breathing deeply and evenly.
Your breath,
The breath of life,
Translated from Latin,
Means spirit.
As you breathe oxygen in and out,
You infuse your body with spirit,
With vitality.
Inhaling through your nose and filling your lungs deeply with the breath of life.
Exhaling out of your mouth,
Feeling a sense of calm descend from head to toe,
Refreshing your mind,
Relaxing your body and rejuvenating your spirit,
Using your breath to take you there.
Inhaling and exhaling.
Now,
Bring your awareness back to the place in which you sit.
Notice the rhythm of your breath and feel relaxation streaming through your system as you complete your session.
Open your eyes or sharpen your gaze.
Feel peacefulness and tranquility in your immediate field of energy and deep down into your cellular structure,
Confident in your new practice,
Taking ownership of its timing,
Comfortable in your positioning and aware of the importance of your breath.
And as you head back into your day,
Take this renewal with you to tap into to calm and center you,
Helping build your reservoir of stillness amid the noise and haste of a busy life.
