Join me in sitting quietly in meditation for 5 minutes. Please choose a time that works best for you each day when it will be quiet in your home, perhaps early in the morning or before going to bed at night.
Meditation with Object – The Breath
As the mind is often busy jumping around from topic to topic, bringing the attention to one object (counting your breath) allows the mind to focus and facilitates relaxation.
Preparation: Please find yourself in a comfortable seated position. If you’re sitting in a chair ensure that your feet are firmly placed on the floor. If you’re sitting on the floor cross legged, or on your yoga mat, notice the position of your knees to the floor. If they are raised up away from the floor you may want to place a cushion below your sit bones (your bottom) as this will help to place your pelvis in a neutral position and allow your knees to come closer to the floor.
As an alternative, if sitting is not possible then you may practice lying down on your back with your legs slightly apart, your arms are apart from your torso with your palms facing up.
Some people may find it extremely challenging to sit still for 5 minutes and feelings of agitation may arise. It’s important to recognize this can happen and be willing to sit through it and keep trying as the feelings will pass. Hopefully you will enjoy this 5 minutes of quiet time and keep coming back to it for the next 5 days.
Meditation and relaxation:
- Notice your connection with your legs and sit bones on the floor or cushion beneath you. Allow your lower body to feel grounded and connected.
- Sitting up nice and tall, slightly raise the crown of your head up towards the ceiling, lengthen your spine and gently draw your shoulders back to open your chest.
- Imagine a straight line from the base of your spine to the top of your head with your bones nicely stacked on top of one another.
- Begin to scan your body from head to toe suggesting to your entire body to relax.
- Soften your forehead, your cheeks, your jaw.
- As you inhale roll your shoulders up towards your ears then exhale to release your breath and your shoulders down your back, keeping a slight opening in your chest.
- On your next inhalation feel your chest, rib cage and lower belly expand as you fill your body with your breath.
- Then exhale slowly and allow your belly to relax.
- Continue breathing slowly as you soften your hips and your knees.
- Allow your ankles, your fingers and toes to soften and relax.
- Release your tongue from your palette, allow your tongue to relax in your mouth.
- Now turn your attention to your breath.
- As you breath in, count slowly for 1-2-3. (One, one-thousand, Two, one-thousand, Three, one-thousand).
- Pause for a second then exhale just as slowly for 3-2-1.
- Pause for a second then inhale for 1-2-3.
- Pause again then exhale for 3-2-1.
- Please continue silently counting your breath on your own for a few minutes.
- If you get distracted or lost in thoughts, it’s ok, this is normal, just return to counting your breath. I’ll let you know when your time is up!
- Taking a deep breath in expanding your belly, rib cage and chest and with a big smile, pause for a second.
- Then exhale.
- Congratulations! You’ve just completed 5 minutes of meditation. Be proud of yourself and come back tomorrow to enjoy it all over again.