Most of us struggle to find time on any given day to accomplish all of our tasks. Life can certainly seem overwhelming and it’s during these moments that it’s most important to remember to breath. Simple yet difficult!
Here’s some instruction for when you find yourself needing to slow down.
Take a seat in a relaxed environment, outside is preferable but not necessary.
Rest your hands lightly on your legs and close your eyes (if you prefer to keep them open then softly gaze on one spot).
Sit up straight so that your shoulders are over your hips.
Relax your stomach.
Take a calming breath in through your nose and out through your mouth.
Soften your jaw, forehead, and upper palate.
Switch to nostril breathing (if possible) and feel the sensation of your breath moving in and out of your body.
Feel the coolness of your inhale at the tip of your nose, feel the warmth of the exhale on your upper lip.
Notice any distractions (people walking by, cars passing, wind blowing etc…), acknowledge the distraction and gently draw your attention back to your breath.
Sit like this for as long as you need to feel relaxed.
Sit like this for as long as you need to feel relaxed. Better to start with 5 minutes in the morning, 5 minutes in the evening and avoid any frustrations of getting distracted or not feeling relaxed with longer sits when you’re just starting a meditation practice.. You’re doing the best you can, keep at it! Please keep in mind that the quality of your practice is much more important than the quantity. One instant of focused meditation is enough to make a deep inner connection.