Throw those hands up if you have ever felt stressed, tired, and unhappy? Okay, you can go ahead and put them right back down before they start to ache. We have and we can too! How about taking some time to sit, meditate and calm those stressed thoughts away. Meditation is a simple and extremely effective tool to help relax our stupidly busy minds. It helps to connect the mind and the body, helping to regain control over emotions amidst the chaos that life brings.
Simply just sit, take a seat on the floor, a chair, cushion, anywhere you feel safe and comfortable. Here, being comfortable is key. When you have found that little spot of sanctuary, remember to sit tall, your neck and head must remain straight.
Now breathe and relax your body. Work through each and every body part, slowly releasing tension in each joint. Start with your toes, feet, ankles, shins, knees, hips, until you get to the top of your head. Don’t forget the shoulders, neck, jaw and tongue; this is where we hold an incredible amount of tension.
Become aware of your surroundings, just sit and take it all in.
Move on from your surroundings and take notice of your breath. Slowly and silently take a deep breath, reach deep into your lungs and pull the air through your nose, but remember not to force the breath, this should all feel natural. Slowly and silently let go of that breath; release the tension and negativity with each out breath. Become aware of how your breath feels drifting through each part of the body as it flows in and out.
As you focus on the breath, settle any unsteady thoughts with each intake and exhale. Release each one and begin to only focus on the breath. Your mind will begin to calm. When different thought pop into your mind, simply acknowledge them, place them aside and regain focus on the breath. Don't consider a meditation failed if your mind stayed busy throughout the whole process, try again later in the day. Any time set aside to regain focus is good, positive meditation.
If you have never meditated before try having sessions that are shorter, this can help the mind adapt to a new practice. At first try for 10 minutes, set a quiet alarm ( perhaps a couple of beeps from a phone in a different room or a watch alarm). As your body and mind become more used to meditating you can determine a length of session.
The end of a session is just as important as the focus at the beginning, start by acknowledging the surroundings once again. Engage with the body parts that have been still for a few minutes and begin by introducing movement into your toes, give them a little wiggle and remind them that they now have permission to move. Open and close your hands, flex your wrists and get the blood flowing again. Slowly open your eyes and take your time on getting back on your feet.
Meditating once a day for five minutes will give more reward to the body and mind than a two-hour session once a week. Repetition is key. Also remember that meditation can be carried out anywhere, when you become more confident and aware, you can take meditation with you where ever you go!
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