A Simple 10 Minute Meditation
A couple of notes: I find this meditation especially great for calming anxiety and worry. Now- we will always have these emotions, so we are not trying to get rid of them, rather, learn how to relate to them in a different way.
The minutes I have written at each step are simply a guideline, feel free to take as short or as long as you feel like!
Getting Ready: sit in a quiet, upright position either on a chair or on the sofa with your feet on the floor or cross-legged, arms on lap. Take a few deep breaths and let your eyes close gently on an exhale.
Notice the Senses: feel the weight of the body and notice it’s points of contact. Begin to notice all of the sounds around you- birds, neighbours, the AC running etc. 2 minutes.
Do a Body Scan: starting at the top of the head, work your way down the body and notice how each part feels. Work your way down to your toes. Do you feel restless or still? Light or heavy? Just take a quick notice and move on. After you have worked your way down to your toes determine your intention for the meditation.
Follow the Breath: begin to follow and focus on the natural rhythm of the breath. Inhale, exhale, inhale, exhale.
If it helps you to focus count to ten. Inhale at 1, exhale at 2. Count to ten then repeat. You can also choose to put your hands over your chest so you can feel and follow your breath more easily.
You can also choose to use your mala beads at this step instead. I show you how to use them here!
If you notice the mind has wandered gently acknowledge it (noting: thinking or feeling) and come back to the breath. 5+ minutes.
Back to the Body: once you’re nearing the end of your meditation come back to the body. Notice the weight and contact points. Listen to the sounds around you. Open your eyes when you are ready. 1+ minutes
Carry this feeling with you throughout the day: See how many times you can catch yourself being too distracted in thought. Note it. Then come back to the present moment. Doing this consistently will help change how your mind relates to anxiety/worrying and will create more space between you and your thoughts.
This meditation is based off what I have learned / what has worked best for me via the HeadSpace App.
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