Your not your thoughts8/12/2023 ![]() ![]() This is totally okay, and it will happen. Come up with whatever works for you to help you stay with your breath.Įventually, you will notice you are no longer aware of your breath and instead, you are thinking about something else. On an in breath, you may choose to think, "I am…",īreathing in, "I am." Breathing out, "Calm." A mantra is a repeated thought or sound to help calm, center and focus our attention. You might want to use a mantra with your in/out breaths. You might want to use color visualizations with the breath-imagine breathing in a color that you associate with a feeling state you would like to achieve, such as peace or calm, and then breathing out a color you associate with a feeling you would like to be rid of-fear, stress, anxiety, etc. If you wish, you may choose to count the breaths, in and out, 1, in and out 2, and Notice the movements of the abdomen, the ribs and the chest as your breath moves in and out of your body.Ĭontinue to simply stay with your breath. Notice that the air is warmer and more moist as it gently leaves the body. Notice the temperature of the air as it enters the nose, notice how it moves down the trachea and into the lungs. Notice how it feels as it moves in and out of the body, not changing anything, just being with what is and noticing. If you are breathing, you are doing it right. Allow your attention to remain with the breath moving gently in and out. Notice any sounds you may become aware of within your own body-again, not having to change anything, simply noticing.īegin to bring your awareness to your breath. Not having to change anything, simply noticing. You don’t have to do anything or change anything, just notice.īegin to notice the sounds that you hear around you outside the space, inside the space. Notice whether you feel any tension in any area of your body.īegin to notice the temperature of the air, notice how it feels on the parts of your body that are uncovered. Notice the feeling of the material of your clothing against your skin. Notice the feeling of your body at the points where it rests either on the floor or against the chair, how your clothes feel on your body. Notice how the floor feels beneath your feet. ![]() Then, get centered by simply beginning to notice. When you feel ready, allow your breathing to return to normal. Take a few deep, cleansing breaths deep into your belly, expanding your abdomen on each inhale and exhaling fully each time. Roll your neck from side to side to release tension. Allow the spine to be long and tall, but not stiff. Allow your hands to rest in your lap, on or your knees in a comfortable position. If you choose to sit in a chair, let your feet be flat on the floor. It is also okay to sit with the back against a wall or other support. If this is painful, you may need a higher elevation for the hips, or choose to sit in a chair. Next, find a comfortable spot-you may sit in a chair or on the floor. If you sit on the floor, you might want to use a pillow or a folded blanket to sit on. If you use a pillow or blanket, place it under the sitting bones, so the hips are slightly elevated, allowing the knees to rest comfortably. You can get the Insight Timer for iphone, ipad, or for Android. Turn off your phone (or all other sounds if you are using your phone as a timer) and other technological devices that could interrupt you. I use an app just for meditation from Insight Timer. Always use a timer so that you don’t feel compelled to check the clock. I usually suggest starting with a small goal of 2-5 minutes a day and work up slowly, adding a minute on to your time weekly. And you don't have to believe everything you think. ![]() Additionally, labeling our thoughts help us break self-identification with the thought. I encourage labeling the thoughts as they come because labeling during meditation can help us to notice thoughts more easily when they come during non-meditation times. Because the breath is always there with you, I suggest using the breath as a returning point. There are many different meditation techniques and none is necessarily better than others, it depends on individual preference. Over time, this practice can help you become better at not getting involved, or hooked into, every thought that may come at any given moment. This practice can help you learn to become more aware of what you say to yourself, how many thoughts come into your mind at any given moment, and to become more adept at noticing them when they come throughout the day and night, when you aren’t engaged in practicing meditation. Meditation is helpful for reduction of stress and anxiety and can help us to become more aware of the messages we send to ourselves. ![]()
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