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Simple Meditation Can Ground You in the Moment

   

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simple-meditation

Try this today
  • Set aside a designated time. Morning works for a lot of people, but others love the calm that comes from mindful breathing after a long day at work. Experts believe regular practice makes mindful breathing easier to do in difficult situations.
  • Set a timer for 5 minutes. This way, you can forget about checking the time and can focus instead on your breathing.
  • Pull up a cushion. Sit on the floor with legs crossed, or on a chair if it’s more comfortable. Rest hands on knees. Now, close your eyes.
  • Breathe deeply. Take an exaggerated inhale through your nostrils as you count to three, then hold your breath for a count of two. Exhale audibly through your mouth for a count of four. Repeat this.
  • Now, breathe normally. Notice the natural flow of breath, in and out. Feel your ribs expand with each inhale and contract with each exhale. 
  • Become body aware. Feel the weight of your frame, its connection with the floor or chair. Notice any areas that feel tense and breathe into them.
  • Lasso in your thoughts. It’s completely normal for your mind to wander. If you start listing your to-dos or daydreaming, simply redirect your attention back to your breath.
  • Thank yourself for showing up. When the timer goes off, wiggle fingers and toes and slowly open eyes. Then, acknowledge what you just accomplished.
Why
  • Be consistent. Designate a time of day that works best and set a timer for five minutes.
  • Strike a pose. Sit on the floor, cross your legs, rest your hands on your knees, and close your eyes.
  • Control your thoughts. If you start daydreaming, redirect your attention back to your breath.

 

A lot of people are scared off by the idea of meditating. But it really is not hard. Focusing on the rhythmic pattern of your inhalations and exhalations can both relax and energize you.

 

You can find meditation groups and classes around the country. But, truth be told, you can teach yourself a mindful breathing technique that you can do anytime, anywhere.

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