A little meditation, using the breath ...

Half an hour’s meditation each day is essential; except when you are busy, then a full hour is needed !

St Francis de Sales 

Well, that quote just about says it all, doesn’t it?   Actually, any amount of meditation is great for your mind, body and spirit – even just being mindful and ‘in the moment’ is of huge benefit.  

Someone once told me that if the thought of formalised meditation was too much to contemplate, just make a cup of tea, sit or stand with it and look at something wonderful (plant, animal, scenery) and just focus and enjoy those two things ie, the wonderful thing you are looking at and savour the texture and taste and feel of that cup of tea … just being in that great moment to refresh and refocus your mind is enough to set you up for a good day!

Meditation has been proven to be beneficial on so many levels – it can relieve stress, boost the immune system, decrease anxiety, improve brain function, improve clarity and focus, normalise blood pressure etc etc.  There are so many benefits, too many to list here.  I would recommend you to just do what you can when you can, as much as you can … even a few minutes a day will help.

There are so many forms of meditation available … I find that if you would like to formalise your practice you will need to try different forms out for yourself, to find something that suits you best.  The first form of meditation I learnt, when I was 18, was transcendental meditation, which employs the use of a personalised mantra.  I have learnt lots of other forms since then but I find myself always reverting back to the transcendental form. 

I will write about different practices in later posts but for now I just wanted to share a cleansing meditation with you, which uses the breath as a tool to bring focus. 

This meditation can help to clear your mind and your body, but is especially helpful for your lung health and energy.

If you can get into the habit of practising this ‘mindful breathing’ regularly, you will become calmer and calmer and more energised at the same time!  Focusing on the breath is one of the most common and fundamental techniques for accessing the meditative state.  Breath is a deep rhythm of the body that connects us intimately with the world around us.

  

So – making sure you will not be disturbed for a few minutes, get yourself nice and comfortable.  Close your eyes, breathe deeply and regularly and observe your breath as it flows in and out of your body.

Give your full attention to the breath as it comes in and full attention to the breath as it goes out.  Whenever you find your attention wandering away from your breath, gently pull it back to the rising and falling of the breath.

Inhale through your nose slowly and deeply, feeling the lower chest and abdomen inflate like a balloon.  Hold for five seconds.  Exhale deeply, deflating the lower chest and abdomen like a balloon.  Hold for five seconds.

Do this 3 or 4 times, then allow your breathing to return to a normal rhythm. You will begin to feel a change come over your entire body.  Gradually you will become less aware of your breathing, but not captured in your stream of thoughts.  You will become more centered inward. You will just ‘be there’ !

Hope it helps!  ‘til next time ...

El x