Meditation Sample

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JenniferLindsey®

How to Meditate?

Since we looked at the benefits of meditation, I thought it might be a good idea to include a quick meditation. This breathing meditation is based on part of what I just learned in my Mindfulness Certification training at Dallas Yoga Center.

You can sit, lie down, walk, or even practice yoga postures to meditate. There is no one right method for everyone. Some people find it frustrating to start with a 20 minute session, so most suggest starting with just a few minutes a day. Our minds begin to wander, our bodies are not used to sitting quietly and reflecting causing all sorts of emotions and responses to bubble to the surface - this is a natural part of the journey - if this happens, just notice your response without making any judgments and return to your breath.

 Here is a basic 1 minute meditation break that you can do (almost) anywhere. I have found that setting a timer, perhaps a quiet one on your phone, is the best way to keep your brain from focusing on time passing.

 Find a space where you will not be disturbed and sit in a comfortable position, close your eyes if your find it comfortable, and begin to focus on the softness of your inhalations and exhalations. Now quiet your mind and lengthen your exhalations. If thoughts enter your mind (and they will), just recognize them and return to the sound of your breath. When a minute has passed, open your eyes, inhale, stretch your arms over your head and slowly bring your arms down as you exhale.


 Below is a 3 minute meditation audio you can listen to:

 3 Minute Meditation
(may need to download to listen)

Remember that meditation is a journey, and on this journey you may have easy days or days that you find it more difficult to stay with it. Practicing at a set time each day makes it easier to form the habit.

 Next week I will focus on stress and how we relate to it can affect us.

 Jennifer@MindfulPose.

 There are so many great meditation resources out there. Here are a few of my favorites:
Sounds True
UCSD Center for Mindfulness
Mindful

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