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The holidays have begun! How is it the second week of December already? This time of year it can feel like we are moving in hyperspeed, trying to get everything finished up for the New Year. Celebration is in the air and with that excitement comes added expectations and obligations—fun ones! So let’s make sure you can enjoy them wholeheartedly by finding time to quiet your mind throughout the day.
Even just finding a few minutes of silence, aiming to let your thoughts float by is great for your health and wellbeing. Try these 2 simple methods to see if one works well for you.
hOMie Amanda Valdes @missamandaink
If you’re new to meditation, I recommend sitting in a chair where your feet can rest firmly on the ground and one with a supportive back if sitting upright proves difficult for your back. Put your phone on silent with a 3-5 minute timer so you needn’t worry about the time, follow the instructions, and begin:
Sit up straight, with your feet planted on the ground and your vertebrae stacked. Close your eyes, or if this is uncomfortable leave them half open (so images start to blur a little bit), and relax your face and your jaw.
1. Focus on the Breath:
Draw your attention to your breath. Feel the inhale and the exhale slowly move in and out through your nose. Notice the qualities of your breath and if the inhale and exhale hold different qualities. Are they uneven in length?
See if you can even out the inhale and exhale and maintain that balanced breath. When you start to engage with your thoughts, bring your focus back to the breath.
Repeating one phrase over and over again in your mind can be very soothing, think about it like giving a dog a bone to chew on, it keeps him distracted and content. The mantra is like a bone for your mind. Instead of searching for thoughts to conversate with, your brain stays fixated on a single phrase, letting the rest of the thoughts float away.
Start with the simple phrase “I am” and when you notice you’ve begun thinking about other things gently let them go, without judgment, and come back to your mantra.