Did you try the meditation yesterday? It’s a way of cultivating presence (rather than presents) to the here and now.
Although regular practice of 10 minutes has much documented evidence of health benefits, for just a minute can you choose to let go? Let go of the lists of things to buy, do, wrap, write. Let go of the expectations, doubts, fears. Come to the here and now.
One of the easiest ways of doing this is to come to the breath. It’s always with you so it’s the perfect meditative tool. Your breath not only reflects your emotional state, it can create your emotional state. You can’t control your emotions as easily as you can control your breathing.
Your breath can be an anchor. Focussing on the breath brings you into the here and now. not worrying about the past or fearing the future… You’re here… You’re breathing… All is well.
Observe your breathing.
Notice how your breath flows in and out.
Sit quietly, seeing in your mind’s eye your breath flowing gently in and out of your body.
When your attention wanders, as it will, just focus back again on your breathing.
Notice any stray thoughts, but don’t dwell on them. Simply let the thoughts pass.
See how your breath continues to flow…deeply… calmly.
Notice the stages of a complete breath… from the in breath… to the pause that follows… the exhale… and the pause before taking another breath…
Become aware of the slight breaks between each breath.
Sometimes people think that when they meditate there should be no thoughts and emotions at all; and when thoughts and emotions do arise, they become annoyed and exasperated with themselves and think they have failed. Nothing could be further from the truth. There is a Tibetan saying; “Its a tall order to ask for meat without bones and tea without leaves”. So long as you have a mind, there will be thoughts and emotions.
When you recognise you’ve been caught up in a thought or emotion choose to let go and return to the breath.
Practice ad infinitum
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