Five-Minute Beginner Meditation
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. It is a simple practice that is very effective and great for beginners with limited time.
Tip: Breathing sounds simple, but the trick is to avoid clenching your muscles when you exhale.
Imagine a hot air balloon rising, or an accordion opening and closing. Tip: Breathing sounds simple, but the trick is to avoid clenching your muscles when you exhale.
1) Find a comfortable seat or lie flat on the floor or in 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. Your eyes can be open or closed, depending on your preference.
3) Slowly inhale to a count of Four, hold it for two counts, then release. Place your hand on your diaphragm; as your diaphragm fills with air, your hand rises with your breath. With each breath in, visualize white smoke filling your lungs. The white smoke is positive energy, peace, love, joy, and happiness entering your body.
4) Slowly exhale to a four-count. With each exhale, visualize black smoke leaving your body. Consciously relax the muscles of your diaphragm and your core. The black smoke is negative energy, stress, anxiety, anger, and frustration leaving your body.
5) After a minute or two, you no longer have to count your breath; breathe naturally, and visualize the positive white smoke entering 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 until you have white smoke entering and leaving your body.
You can do this exercise for however long you like, from 5 minutes to an hour. The beauty is that it can be done anywhere at any time. If done with your eyes open, no one will know you’re even doing it.
Tip: This technique works great in a conference meeting when you feel stressed. It will keep you relaxed and in full control of your emotions. Sit straight in your chair; this exudes complete confidence and self-assurance, even under immense pressure.
Congratulations, you have completed your first lesson on mediation.
Three-Minute Shower Mediation
Take a few deep breaths in. 4-count long deep breaths in & out. As the warm water touches your skin, imagine its white water droplets of peace, happiness, and joy. Positive energy soaks in from your skin into your body. From your head to your toes, filling the voids with pure white light. As this light fills your body from head to toe, it pushes out all the negative thoughts & feelings. Go right down the drain. Quick & easy, this can be done every morning. Showering is the one time a day when we are alone and not distracted by life.
