A Simple Guide to Meditation and Mindfulness

Nov 30

“Breathing in, I calm my body. Breathing out, I smile. Dwelling in the present moment, I know this is a wonderful moment.” Thich Nhat Hanh

Create a calm environment and take 1-5 minutes every morning and every night to decompress. Notice your breath, how you are holding your body, and any strong emotions. Try to follow your breath and lengthen and soften the exhale so that your nervous system can cool down and your mind can start to unwind from the day.

Sitting, or lying on your back, place one hand on your abdomen and one over your heart. Feel the rhythm of your breath and allow your hands to follow that movement. If your breath isn’t smooth and even, slow it down so that the inhale and exhale are equal in length and you can feel your breath in both hands. Gradually see if you can soften the diaphragm, the space between the belly and chest, so that the breath feels smooth and easy and slowly lengthen the exhalation. Start with 10 breaths and increase as time allows.

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