Meditation is an effective and simple tool for stress reduction, calming the mind, gaining clarity, increasing intuition, and concentration.
However, it only works when you do it!
Thinking of meditation, intending to practice, and learning it’s philosophy is helpful. But that alone will not give you the fruits of the practice.
Try it now with these 10 simple steps:
1. Find a quiet place.
2. Sit in a comfortable position, with spine tall but not tense. If a chair is more comfortable, you can sit tall with feet on the floor. Support the low back with a pillow if needed.
3. Close your eyes.
4. Bring yourself into the present moment. Become aware of your body and surroundings.
5. Take a few deep breaths and then sigh them out.
6. Inhale through the nose. Exhale through the mouth or nose. Start to regulate the breath. Begin slow, rhythmic, deep breathing.
7. Start to observe the breath.
8. Allow the mind to wander at first. It may jump around, but will eventually become quiet.
9. Focus on a point between the eyebrows or the heart area where the mind can rest.
10. When the mind drifts, bring it back to the moment and become aware of the breath.
Start with one minute a day and increase as time goes on. Practice, practice, practice.
There will be days where you don’t want to meditate. I find that keeping a consistent practice, even if you meditate for only five minutes, will keep the momentum going. Try not to miss more than one day a week.
Be patient with yourself—the practice takes time to develop.
If you meditate daily, you will be able to face life with more peace and inner strength. The benefits are worth it.
Article by Stacie Dooreck, author of SunLight Chair YOga and Yoga for everyone books and online courses. Photo taken at the the Rishikesh, India Divine Life Society Sivananda Yoga Ashram
4/3/2019 09:42:19 am
Hi Stacy....good morning! How can I share/print this list for my Chair yoga class? Tom
8/13/2019 12:10:52 am
I can't fool myself into thinking that nothing is wrong. I think about it before I go to sleep. I think about it more when I wake up. I think about it the whole day and I am getting exhausted.I wish there is a way for me to know my place but once I finally discovered it, will I be ready for the truth? Am I nothing but just the doormat I thought of myself? Why are some people very good in making me feel that I am a nobody and my existence never really mattered? How come people tell me I am beautiful when we all know it's not true?
12/16/2019 10:03:49 pm
Yes Tom, of course! Just saw this now.
12/16/2019 10:04:19 pm
Tom , I will email you it as a PDF to print and share.
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Stacie Dooreck is the author SunLight Chair Yoga: yoga for everyone !and Yoga for Everyone! books and ebook. Stacie is a Stress Management Specialist for the Ornish Heart Disease Reversal Program in N. CA and wellness instructor of companies. Stacie is a based in Marin/Bay Area CA and is a certified Sivanadna Yoga instructor since 1995, a Kundalini Yoga and Gentle Integral Yoga Certified instructor.