The American Psychology Association defines wellbeing as “a state of happiness, and contentment with low levels of distress, an overall positive physical and mental health outlook.
The wellness industry weighed in at 4.2 trillion dollars in 2019 and has only grown since those statistics were published. I can’t imagine the jump since the start of Covid.
Mediation can help ease stress and bring more wellbeing to your daily life.
This exercise is only a five minute commitment. Yes, we are all very busy and can hardly pay attention for long periods of time. We are starting with quality of quantity.
Belly Breathing –
Five Minute Meditation
A short, practical lesson in learning to meditate.
This is the is the most straightforward place to begin your journey. We all breathe all day this should be a simple task for you. This lesson is called Belly Breathing, also referred to as Diaphragmatic Breathing. This simple practice is very effective and great for beginners and when time is limited.
Tip : Breathing sounds simple, but the trick is making sure your not clenching your muscles when you exhale. I suggest you imagine a hot air balloon rising and falling or an accordion opening and closing.
1) Find a comfortable seat or feel free to lay flat on the floor or in your bed.
(I first started in my bed at night. It was most comfortable for me.)
2) Place one hand on your heart and one hand above your belly button. Eye’s open or closed your preference.
3) Slowly inhale to a count of 4 hold it for a 2 count than release. As your diaphragm fills with air your hand rise with your breath. Each breath in visualize white smoke filling you. The white smoke is positive energy, peace, love, joy happiness entering your body.
4) When you slowly exhale to a 4 count. With each exhale visualize black smoke leaving your body. Consciously relaxing the muscles of your diaphragm and your core. The black smoke is negative energy, stress, anxiety, anger, frustration leaving your body.
5) after a minuet or two you know longer have to count your breath just breath naturally but visualize the positive white smoke going in your body and the negative black smoke leaving your body.
6) The black smoke becomes lighter and lighter as you relax and accept the positive white smoke till you have white smoke going into your body as well as leaving your body.
You can do this exercise for however long you like from 3 minuets to an hour. The beauty is it can be done anywhere at anytime. With your eyes open know one knows your even doing it.
Tip: Works great conference meetings. It keeps you relaxed and in control of your emotions. This exudes a stance of compete confidence and self assurance.
Congratulations you have successfully completed your first lesson on mediation.
Kaila = Mehappy 🙂