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10 Minute Breath Work Meditation

March 2, 2019

 

 

 

For those of you who have never performed personal meditation, or attempted to understand a deeper more unified self. Please read this with an open heart, mind and spirit.

 

Firstly, Meditation can be performed by anyone, anywhere and in many different ways. It does not require you to stop thinking or feeling your emotions. Meditation is a practice of better understanding your own self, It's training in your awareness for a healthier perspective. This practice teaches you to be present in the moment and learn to observe your thoughts without judgment. Meditation balances your body and mind bringing clarity, stress relief and a sense of peace to anyone willing to commit themselves to the practice.  It does take time and patience to truly feel the benefits of meditation.

 

I have written a simple meditation you can practice anytime you have a few minuets to yourself. I recommend meditating first thing in the morning after you wake up (BEFORE you drink coffee), but the most important thing is that you MEDITATE EVERYDAY.

 

Remember, anyone can meditate. Please understand that it can be frustrating, even aggravating at times. Keep in mind this is the EGO trying to control your focus. Have patience with yourself and remember to focus on your breathing.

 

Here we go...

 

1. First find a quiet and comfortable place to sit undisturbed for at least 10 minuets. I like to set a timer so I can really focus and let my mind go, if using your phone make sure to set it on silent or vibrate so it does not disturb you.

 

2. Close your eyes and place your hands on your knees. Let your breath relax your arms and soften you're face. Draw your awareness to your breathe, FEEL each breath completely. Inhale deeply through your nose and slowly control the exhale out through your lips.

 

3. Visualize the space behind your eyes and start to notice all the ways your breath effects the different parts of your body. On the inhale feel your chest lifting as if a balloon is inflating within it, your spine lengthens. Slowly exhaling all the breath feeling the back of the body shifting towards the earth.

 

4. Notice when your ego or thoughts begin to create distractions and find their way into your mental space. Do not attache to these thoughts, do not pass judgment on the distractions. Take a deep breathe and return your focus to your breathing.

 

5. Use your breathe as a focal point for your mind to stay focused in the present moment. As you inhale and exhale count your breath from 1-10 (an inhale and an exhale are 1 breathe), every time you notice your mind wonder into distraction, start counting over. Breath slowly and completely about 4-5 seconds per breath, pausing for just a moment at the top of the inhale and the bottom of the exhale.(repeat until you are finished with your meditation)

 

Practice as often as you can for as long as possible. Remember to have patience, you may not see or feel the benefits at first but give your practice time. This breathing exercise will enhance your personal practice of yoga and help connect body, mind and spirit.

 

Please contact me with any questions or if you just need to express what you feel, I'm here for you to express your journey. We grow and flourish in love and support from our community, friends and family.

 

NAMASTE

 

 

 

 

 

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