- Meditation is about sitting in silence with yourself, focusing inward and releasing the outside distractions of the day and your life. Be present and notice whatever comes up: your thoughts, any emotions, how your body feels, any realizations or flashes of Inner Wisdom.
- This is a powerful tool that will help you reduce stress, sleep better, refocus your mind and change your habits!
- It can even allow you to be more aware of the moment to moment reactions that you may have in any situation, allowing you to choose your response rather than reacting automatically (and maybe regretting it later).
- More Awareness = More Choice = Greater Control of your Life!
- Your breath is a key factor in meditation for releasing resistance, bypassing mental chatter (including that gremlin that always tells you why something won’t work!), and restoring equilibrium at times when your anxiety is temporarily stronger than your faith. Whether new to meditation or experienced, take time to notice your breath. Deepening your breath will calm your nervous system and allow you to get out of your head.
- Remember: “There is nothing else you need to be doing right now.”
A Beginning Meditation: Start small and be regular!
- Sit in a comfortable position – chair, floor, cushion.
- Close your eyes.
- Breathe in slowly, breathe out slowly. Long slow breaths without any effort.
- As you breathe in say to yourself, “Breathe in”, and as you breathe out say “Breathe out”. Or just notice your breath coming in through your nostrils and going out through your nostrils. Focus on the rhythm.
- Repeat for 3 or more breaths.
- Notice if your mind goes elsewhere between or during each breath. If it does, just notice that it does without judgment, and return to the breathing and the repeating of the two phrases.
- Continue for a few more minutes. Extend this as you begin to notice the results!
Breath, Body, Thoughts, Emotions Meditation
After some practice, add to the above:
- Take another breath and this time exhale more forcefully through the mouth with a “HA” sound.
- Over the next few breaths, shift your awareness to your Physical Body.
- Then, take time to notice your Thoughts.
- Then, notice your Emotions, your Feelings.
- Notice what your Inner Wisdom may tell you.
- Notice anything else that arises as you sit and pay attention to your self.
Use your Meditation Practice to help you with Setting Intentions
- Decide each day how you want to be – values, attitudes – and stay present in each moment to ensure that you follow through with that intention.
- Setting intentions is quite different than goal making. It is not oriented toward a future outcome. Instead, it is a path or practice that is focused on how you are “being” in the present moment.
- Decide who you want to be, what matters to you most. Align your actions to how you want to exist in this world.
- Start each day consciously by doing something to demonstrate your commitment to your intention.
- Allow for imperfection. It is a practice after all.
Use Affirmations to help you focus
- Affirmations are Positive statements that you repeat – during meditation or through the day, upon waking or at bedtime, for several days in a row.
- The Law of Attraction tells us that what we focus on in our words and our thoughts are what we attract into our lives – so make sure they are positive and ones that you want!
- You may not even really believe them at first but over time, you will!
I am safe, I am strong.
I am willing to take time for myself.
I take responsibility for my health.
I am worth it!
I love and accept myself
I am willing to make responsible choices.
I lovingly take care of my body and my mind
Use Mala Beads
- A mala is a string of 108 beads plus a “guru” bead (and sometimes some additional beads) used to count mantras/affirmations in sets of 108 repetitions.
- The number’s significance is open to interpretation. But 108 has long been considered a sacred number in Hinduism and yoga. Or a mala may have different numbers of beads, but they are usually also divisible by 9: 18, 27, or 54.
- The mala provides an anchor to bring the mind back to focus, allowing the practitioner to keep count of mantra repetitions.
Take a few minutes to write a journal entry:
- What you are learning about yourself as you do this practice?
- What thoughts, emotions or realizations did you notice during meditation, during your day, or now as you write in your journal.
- Did you receive any messages from your Inner Wisdom?
- Using this guidance, what affirmation about yourself or your life do you know to be true?
- What action steps might you take to affirm the messages of your inner wisdom?