Find inner peace and calm even in the rush of New York City
You have likely heard about the many health benefits of a daily meditation practice. Perhaps you’ve attempted to meditate and found it challenging or even uncomfortable. You are not alone if sitting still with your eyes closed causes your already anxious mind to become more anxious! Our minds tend to think, problem solve and re-run details of our day making us feel overwhelmed and exhausted.
In order to quiet and calm your mind from its usual tasks you need to give it something else to focus on. The following are four of my favorite meditation practices. They are simple in their essence, focusing on the breath and being present in your body.
You only need 3-5 minutes to feel the benefits of meditation, and there is always 3-5 minutes in a day!
Getting Started:
Find a comfortable seat. Sitting cross-legged as depicted in most meditation pictures is not always comfortable. Experiment with sitting up on a pillow while cross-legged or sitting up on your knees. If these are not comfortable simply sit in a chair. It is important that you find a comfortable quiet place and that you can keep your spine lengthened.
Meditation Practice #1:
I am my inhale/I am my exhale
From a comfortable seated position, with your eyes heavy or closed observe your breath moving in and out of your body like the rise and fall of the tide. As you breathe in, say to yourself in your mind, “I am my inhale” as you breathe out, say to yourself in your mind, “I am my exhale” Repeat.
Meditation Practice #2:
Three part breath
From a comfortable seated position, with your eyes heavy or closed begin to deepen your breath into your lower abdomen. Imagine an inner tube around your lower abdomen and lower back. Every breath expands the inner tube. Take several of these low “belly breaths” before allowing the breath to rise into your chest and upper back, eventually moving up into your head. Every inhale starts at the bottom and like a ripple moves up through your body into the top of your head. The exhale goes in reverse. Gently exhale your breath back down from the top of your head to your lower abdomen like a waterfall in slow motion.
Meditation Practice #3:
Colors
From a comfortable seated position, with your eyes heavy or closed, think of a color that has positive associations for you or makes you feel good. Do not spend too much time picking the color, just go with what comes into your mind first and feels right for this moment. Imagine the air around you is the color of your choice and with every inhale you are breathing in your color, with every exhale you are breathing it back out into the world.
Meditation Practice #4:
Candle
Light a candle in a safe dish where it can not be knocked over. Find a comfortable seat and focus your eyes softly on the flickering light of the candle. Let your breath become slow and deep. Allow the thoughts of the day to drift out as you instead focus on the gentle flickering of the candle light.
