Meditation Monday: Breath

breath

[breTH]

NOUN

1. the air taken into or expelled from the lungs.

   One of the great benefits of meditation is becoming more attuned to the mind/body connection or union, which for me, lends itself to a sense of peace and wholeness to my existence on this plane called Earth, and it turns out that one of the easiest meditations to begin the cultivation of mind/body union is your breath.  Each day we breathe about 20,000 times, so there's no shortage of opportunity to stop, and focus on your breath!

   Here's a simple, but effective meditation.  Lie down or sit in a comfortable position.  Really take a moment to first align your spine and broaden the collar bone and chest to allow more space for your breath to enter into your body.  After you find alignment, then allow the muscles of your body to really relax if only for this moment. 

   Now place one hand on your abdomen and one on your heart and begin to let your mind relax on your breath.  Begin to take really full, nurturing inhales.  Notice how the lungs expand, and when they expand, the ribs expand, too.  If you are lying on the ground, you can notice the ribs expanding into the ground as well as on your hand.  I like to imagine my ribs as rubber bands expanding and contracting as I breathe.

    Now notice how the abdomen expands slightly, and contracts slightly with each inhale and exhale. The greatest expansion is in the chest and ribs, but your abdomen is involved in the movement as well.

   Turn your attention to your exhale.  Really focus on releasing every last bit of oxygen as your exhale.  Allow the breath to be soft, gentle and nurturing. 

   Combine all three areas of focus --inhale, exhale, soft breath -- notice how your mind is relaxing with each round of breath, perhaps the universe has suddenly become a much more soft, gentle and nurturing place.  Practice this breath in the morning, in the evening, and really anywhere, anytime you want to connect the mind and body and perhaps bring the immediate events surrounding you into a clearer focus.

   
   

   Enjoy~~~~~

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It's Time for Meditation Monday!

Yes, it's November...nature is and has been changing, daylight savings happens to some, and it's the start of the Holiday Season. For some those words "holiday season" bring a feeling of stress and dread, and that is why I am suggesting that this is the PERFECT TIME to begin a meditation practice, or if you already have this practice, perhaps tacking on an extra five minutes or setting aside an extra session during the day to perhaps cultivate that feeling of peace within that you can call into action at any moment throughout the next couple of months.

You see when the habit of meditation is formed, just like any discipline in life, the more you practice it, the more your body naturally performs, which is pretty sweet! but start out slow. If this is new to you, perhaps start with one minute in the morning right after you wake up. You can use that minute to quiet your thoughts, focus on your breathing a go within. I personally do my best to start my day out this way, and I always feel a bit more centered, and focused when I check in with myself first, before checking in with the world. And once this habit is formed, maybe increasing the practice in one-minute increments, and always check or even journal the changes and the differences and the progress or not, is going; REMEMBER, each day, each moment is different.

My favorite time to meditate is before I go to sleep. I take up a comfortable seated posture with my legs crossed, sitz bones rooted firmly into the bed, nice straight and aligned spine and neck, and I spend 10 to 15 minutes meditating before I settle into my restful slumber, which I am inclined to believe is even more restful due to this habit. I find I am able to focus the mind easier due to the fact my day is done and there's nothing left to concern myself with for that day.

I always encourage an attitude of experimentation and play when it comes to forming a new practice. Like I mentioned before, maybe it's helpful to keep a meditation journal? Try to meditate at various time during the day, and see which time really clicks for you. The key to forming this new habit is to meditate around the same time every day. Your brain simply starts to expect it, and you will find it will become easier and easier, and once this practice becomes a part of you, the peace and solace you find in your meditation will begin seep into your day-to-day events, and maybe you find that the words "holiday season" are not as stressful and dreadful as once perceived. I mean, it's all a matter of perspective; right?

Happy Meditating,
Bece

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