Meditation? not for me...
Has anyone ever said to you 'Have you tried meditating?' I am sure many of you have thought no that is not for me or you envision sitting in an awkward position, humming 'om' or spending 30 minutes just sitting in one spot. Meditation is not about religion unless you wish to introduce it to your session. None of those things are required to reap the benefits, meditation just like exercise can be adapted to your needs. You don't need to spend a lot of time just find a few minutes out of your day, find somewhere quiet to sit without being disturbed. You can sit on a chair, on the floor or a cushion on the floor. Just be comfortable with the spine long and tall with the crown of the head reaching up towards the sky and the body relaxed. Your meditation session can be as short as 3 minutes up to as long as 30 minutes. I do recommend beginning with short sessions and as you get more comfortable and time allows gradually extend your session. The benefits by far outweigh the time you spend. Below are just a few of the benefits with regular practice.
Benefits: Lower blood pressure, reduce inflammation from chronic disease, lessen fatigue, ease anxiety & depression, improve mood and sleep difficulties, boost self esteem, improve memory and problem solving...just to name a few. PLEASE remember if you don't meditate everyday or your miss a session it's okay, don't be hard on yourself.
If you are trying it alone, unguided here are few things on which to focus. - Begin with some deep slow breaths in through the nose and out through the mouth, as you exhale allow the body to relax deeper and if they're not already gently close the eyes. Than allow the breath to return to it's natural state.
- Take some time to SLOWLY scan your body from head to toe. Travel from the top of the head to the shoulders down the arms all the way to the fingers, down the spine to the hips and down the legs all the way to the toes.
- Gently bring your focus to your breath and where your feel that movement, don't change you breath allow it to happen naturally. To help you focus slowly count the breaths to 10 than begin again at 1. Don't worry if you mind starts to wander just recognize the thought but don't get caught up in it and return to the breath.
- Keep in mind meditation is not about removing thought, our minds are always working that is it's job. Meditation is to help us observe and be aware of our thoughts, emotions and physical sensations but than return to that anchor of the breath.
- Refrain from jumping up from your session, take your time, open the eyes, wiggle fingers and toes, think about what is next in your day.
Check out the link below for a basic meditation session to get your started. If you are looking for more there are meditation apps, podcasts or check out youtube. Keep in mind many apps have a subscription but podcasts and youtube can be free.
Sincerely RickieBe happy, be healthy, be at peace😀💓🙏
- Begin with some deep slow breaths in through the nose and out through the mouth, as you exhale allow the body to relax deeper and if they're not already gently close the eyes. Than allow the breath to return to it's natural state.
- Take some time to SLOWLY scan your body from head to toe. Travel from the top of the head to the shoulders down the arms all the way to the fingers, down the spine to the hips and down the legs all the way to the toes.
- Gently bring your focus to your breath and where your feel that movement, don't change you breath allow it to happen naturally. To help you focus slowly count the breaths to 10 than begin again at 1. Don't worry if you mind starts to wander just recognize the thought but don't get caught up in it and return to the breath.
- Keep in mind meditation is not about removing thought, our minds are always working that is it's job. Meditation is to help us observe and be aware of our thoughts, emotions and physical sensations but than return to that anchor of the breath.
- Refrain from jumping up from your session, take your time, open the eyes, wiggle fingers and toes, think about what is next in your day.
Check out the link below for a basic meditation session to get your started. If you are looking for more there are meditation apps, podcasts or check out youtube. Keep in mind many apps have a subscription but podcasts and youtube can be free.
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