Hello,
Unique Learner.
This is part 3 of Structuring Your Day for Well-Being and Mental Health,
Loving Kindness.
It covers a mini-meditation,
Including a quick breathing exercise with some mantras to connect to your body and spirit.
This session focuses on daily routines.
In my previous session I talked about morning and evening rituals.
But that does leave the rest of your workday,
And that day can be long.
The trick with routines is to not get rigid in them.
So does this mean you have to meditate three times a day?
No.
Well,
Unless you really like it.
But it might be a good trick to be more mindful during your day.
This is what I like to call the bathroom prayer or the quick toilet breathing break to split up your day.
Yes,
You heard that right.
A quick breathing or prayer time.
This can entail anything what you need in that moment.
Because what I learned was that in moments of stress or just even being in my work mode,
It is good to sometimes consciously take deep breaths and state a prayer or a mantra.
Just to be mindful.
I don't know about you,
But I can be on automatic pilot otherwise.
And the following breathing technique and mantras are a quick exercise you can do any time during the day.
What has worked for me is to do it somewhere in the middle of the day,
For example during lunch time,
So that I'm quickly reconnecting to my mind,
Body and soul.
For this one,
You don't need to get relaxed,
Sit down or lie down comfortably.
You can even do it standing in a bathroom stall.
My suggestion is to close your eyes and go inwards.
Feel your breath.
Follow the sensation of your breath as it goes out and as it goes in.
Now place your right finger on your right nostril and breathe in long through your left nostril for four seconds.
Hold it on the top for a moment and breathe out for six seconds,
Which is longer than your inhale through your left nostril,
Completely emptying your lungs.
Breathe in again through your left nostril.
One,
Two,
Three,
Four and breathe out through your left nostril,
Completely emptying your lungs.
And if it helps,
Bend over a little bit.
One more time,
Slowly in through the left.
One,
Two,
Three,
Four and out through the left.
One,
Two,
Three,
Four,
Five,
Six.
Try to go back to your normal breathing as we continue.
And when I say the following mantras,
You can repeat these in your mind or out loud and it's even better if you sing along if nobody hears.
I am here right now.
I am here right now.
Less is more.
Less is more.
Nothing lasts forever.
Not the good and not the bad.
Nothing lasts forever.
Not the good and not the bad.
Everything happens right on schedule.
Everything happens right on schedule.
Things are not being done to me.
They are just happening.
Things are not being done to me.
They are just happening.
Amazing!
You just did a mini meditation with two techniques,
Breathing and mantras.
Thank yourself for taking this effort and see what works for you and when what works for you.
Namaste!
