• Choose a time in the day to practice – I find that first thing in the morning works well but some days when everyone else is up and awake I adapt and meditate after my evening yoga practice. You might find that your lunch break or a quiet time mid morning works best for you. Don’t get frustrated if you miss a day or if you have to change the time in the day around. We are energy, energy flows and moves and we need to be adaptable. As you make it a daily habit, it will become as routine as brushing your teeth or changing your socks.
• Set a time. Start with 2 minutes and gradually increase to 5 to start. This is very manageable even in the busiest of schedules. Then with practice you will find that you can sit longer holding your own space working towards 20 minutes and longer. Don’t rush, be patient.
• Find a place to meditate. It may be as you lie in bed, you might find a space in your bedroom, on a cushion or a chair or a quieter space in your home. The beauty of meditation is you can practice anywhere. If you take a bus to school or work you can practice on the bus, sit on a park bench or at the beach. Let your body feel connected, observe the sensations  in your body, let your hands rest easily. Make your body comfortable this will be unique to you. A cushion is perfect but some people sit comfortably on the floor.
• Focus on your breath. Become aware of the sensations of your breath as the air enters the nostrils and flows down to the throat, lungs and  abdomen. Follow the breath back out as it leaves the body. It can be helpful for some to count the breath in 1,2,3,4 and out 1,2,3,4,5,6, you may find it easier to count the breaths Inhale 1,exhale 1, inhale 2, exhale 2… Or sit quietly with the sensations of the breath. Observe the fluctuations in the mind like the waves at the top of the ocean and as you go inwards the mind is quieter, like the stillness in the deep ocean. If you start with this you can then add on to incorporate mindfulness in to more parts of your life. If you find it difficult to sit with your breath, use an app like calm, insight timer etc. There are so many resources now and they are timed already for you.
• Remember meditation is practice not perfect. If you are feeling anxious or frustrated, remind yourself it takes time, stay with short periods of time until your get more comfortable.

Why meditate daily

• It can reduce unnecessary stress in the mind and body
• You will be better able to control your emotions and feelings
• It will help you slow down
• It will help you make clearer life decisions
• Helps tackle addictions
• Enhances self awareness
• Lengthens attention span
• Living a mindful life is a happier life
• It is free, you can do it anywhere and it works 🙂

FInd a quiet space and enjoy.

Hands on your heart: At any time you need to during the day, in any place you are, practice this to connect and bring you to centre to help release anxious feelings and tension.

Place both hands flat on your heart space at the centre of your chest. Take a deep breath in and say to yourself, “I am safe. I am calm. All is well.” This simple practice done regularly relaxes your body and mind and helps reduce anxiety and stress in the body.

Take three conscious breaths: Stop what you are doing and earth your feet to the ground. It is nice to be barefoot and spread the toes wide but it can be practiced anywhere with or without shoes and socks.

Set your intention by thinking about what you want to do next. You are going to take three breaths with awareness. The simple breath you take will be practiced in rounds of three.

Breathe in to the count of three, pause for count of three and release to the count of three.  Take three conscious breaths throughout the day to regain your focus, reduce anxiety and provide mental clarity. Please remember to listen to your body and if you need to breathe a little shorter or pause for a shorter time please do. The exhale is wonderful when it is longer so enjoy the release 🙂

Thanks for practicing!

Odel

Enjoy a few minutes of relaxation here …