I told you in the last post to stay tuned as I would share a full guided imagery meditation for you to try. Which I will. First however, I want you to have a foundation for each upcoming meditation. So, be sure to save this page for all future meditations.
To quiet the mind is not always easy to do, therefore, I will walk you through how to prepare yourself to clear the mind of unnecessary clutter.
First: Choose the where. I would like you to choose a quiet and dimly lit place to practice. A comfortable chair, maybe light a candle, maybe even play soft music. I never use music with words, only instrumentals, as it is much less distracting for meditation.* Maybe you will choose to sit outside in nature. Wherever you choose, just have a space that will be your go-to place for your very own quiet time.
Second: Choose the how. I realize that I have mother's of young children reading this thinking... how am I going to get quiet time, that's impossible. I realize that although it may be harder to accomplish for those with smaller children or even someone taking care of a parent in the home, it is certainly not impossible. There is always a way to take hold of even just thirty minutes; trust me, it will be well worth it, and better for all involved. I need you to tell your family you need a little quiet time. Maybe take a bath (I love meditating in water). Someplace you can be quiet where no one will bother you. Or maybe you need to choose a time when you know you will have the house to yourself. Or maybe now is a good time to take a friend up on that babysitting offer. It is going to be important for you to have at least thirty minutes set aside, so, think of how you can accomplish this for your next steps. It is ok if your family is home, as long as they will give you this thirty minute window.
Third: Choose the why. I want you to think to of what your goal will be. What you would like the meditation to help you achieve. Maybe you are looking to lower your blood pressure. Maybe you want to reduce the levels of stress in your life. Maybe you need to reduce the amount of anxiety you feel at work, at home, or with certain individuals. Maybe you want to get better at focusing on projects you have started but have yet to finish. Be sure to choose the why, as we will measure how much meditation in fact helps you to fulfill those goals.
Once you have the three basic steps down for the prep work remember, every meditation will always begin with the breath... this will look familiar to you... breathing in peace and calm... breathing out stress and anxiety. You remember.
Again... breathing in calm... and breathing out anxiety. I want you to always be able to come back to your breathing. It will become natural and rhythmic. If your family is home, you may still hear them, that is ok. Focusing on your breath will allow you to regain focus within the meditation. If there are noises around you attempting to distract, always come back to the breath. In - peace and calm, out - stress and anxiety. You can always choose another 'something positive' or a different 'something negative', but for the purpose of this exercise, we will go with the aforementioned.
Breathe... in peace... out stress... Breathe - in peace... out stress... repeat. Remember, this alone has it's own benefits.
Now, you have the place, the time and the reason as well as you know that each meditation will begin with the breath... I think you are ready!
Stay tuned for more...
Be Well,
Mary-Anne
* If you go on Amazon and search Reiki music you will get a myriad of choices that have music, no words, very reasonably priced.
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