Meditation Made Easy

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Meditation Techniques

1. Breathing:

Our everyday breathing is quite shallow and usually only partially fills our lungs. When we are beginning a meditation, we need to adjust our breathing to completely fill not only our lungs but also our stomach. Take a normal breath….feel where the airs goes and pay attention to how much air you pull in and how much you exhale. Now….take a deep breath….pulling in as much air as you possibly can….expanding both your lungs & stomach. This is how much air your lungs hold (plus some) and when you only take in a small amount and exhale a small amount….think about how much stale & used air is remaining in your lungs. Think about how little exercise your lungs are really getting each day. So…..to start your meditation practice, breathing deeper & fuller will not only help you de-stress but will also help build up the strength of your lungs & stomach. This will keep you healthier and breathing stronger for much longer!

Get comfortable…sitting or laying down….close your eyes…..

Take a slow deep breath in…..fill the lungs & belly as much as you can…..tell yourself, in your mind, IN IN IN……..

Now slowly exhale as much air as possible…..contracting both the lungs & belly….telling yourself, OUT OUT OUT…….. repeat this several times…………

YOU HAVE JUST MEDITATED! Β You were focused on yourself and on the moment….not worried or thinking about the outside…even if just for a few moments πŸ™‚

2. Muscle relaxation:

Another important part of meditation is relaxation of the muscles. One of the easiest ways to practice this is to tighten and then relax one area at a time….hands, arms, shoulders, back, belly, buttocks (yes I said buttocks…get the giggles out now….lol), thighs, knees, calves, ankles & feet.

Start with the basics when you are first beginning to learn and then you can add the detailed areas as you go.

Here’s an example to start: Get comfy, close your eyes…..do 3 breaths as listed in the breathing above…..

Now clench your hands tight….hold for 1…..2…..3……

Now slowly release and pay attention to letting those hands relax…melt….just hang there……

Now the shoulders…….scrunch them up tight to your ears…hold for 1…..2….3…..now slowwly let them drop until they droop down….just hanging and relaxed…

Now the thighs……tighten them up….hold for 1….2…..3……ok….now relax them slowly and let them melt into the chair or floor….

Now the calves……tighten them up…hold for 1……2…….3…….ok…now relax them slowly and let them melt into the chair or floor….

Now the feet…..tighten them up, scrunch the toes, arch the foot…whatever you need to do to tighten them up…..hold for 1……2…….3…….now slowly let them relax….feel them hang there all limp like jello.

Take another 3 slow deep breaths in & out as you began…….now slowly wiggle your fingers and toes…..when you’re ready….open your eyes and smile as you enter back into the room πŸ™‚

3. Body Scan:

This one is my favorite and I think it’s the easiest to get your focus trained. It also has the added benefit of getting to know your body and how it feels…to be more aware of when things are out of whack & in need of attention. This one also helps to grow your intuition as you will be working with your 3rd eye….or your imagination πŸ˜‰ You will be focusing on the different parts of the body and using your mind’s eye to see inside….yes, inside as in bones, tendons, blood vessels, etc and how amazing the body is and what it does for us everyday.

So….let’s get started!

Get comfy (laying down preferred but can be done sitting)…..close your eyes…. Take a slow deep breath…..filling the chest & belly…..slowly exhale, contracting the chest & belly……again…..deep breath in…….exhale….one last deep breath……slow exhale…….

Now….with your mind’s eye….take your focus to your hands…..with that wonderful minds eye…see inside the hand…all the tiny bones in the hand and the little bones that are in the fingers….see the joints and how they move….bend the fingers a little and see how the joints work…..be in awe at how much they do this all day…..take notice to if either hand feels stiff or achy…if any finger doesn’t move as easy…or are both feeling good? Acknowledge this feeling and put it aside. …thank your hands for all they do. take a breath…..

Now turn your focus to your shoulders……use your mind’s eye, your imagination, to see the inside of the shoulders…the joints & the bones…..see how they move….circle your shoulders just a bit….take notice to any stiffness or discomfort…..think about how much they move in a day….how much stress they hold……acknowledge any discomfort and then put the thought aside…thank the shoulders for all they do. take a breath…..

Now turn your attention to your knees…..with your mind’s eye see the joint..the cap…see how work together….bending up & down, move them a bit so you can see how they move……think about how much they move in a day…pay attention and take note to how they feel….is one stiffer than the other? Do they both move the same? Acknowledge any discomfort and then put the thought aside…thank them for all they do. take a breath….

Now turn your focus to your feet……with your mind’s eye again…..see how the ankle bones & joints move and twist…..see all the teeny tiny bones running across the top of the feet…..see the short little bones & tiny joints in the toes….turn your ankles a bit….wiggle your toes a bit…see how they move…feel any difference between the two…take notice to any discomfort…..acknowledge that and put the thought aside…..thank your feet for carrying you and for all they do in the day.

Now take a deep breath in….1……2……3……slowly exhale…..again…in……1….2….3…..slowly exhale…..one last deep breath in….1…….2…….3………..slowly exhale……..move your fingers & toes…..and when you’re ready….open your eyes and with a smile come back into the room πŸ™‚

Welcome back!

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Take just a few minutes out of your day and try it! Feel the difference πŸ™‚

Enjoy,

~Kat~

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About lorrainekat

I am the owner of The Enlightened Path Holistic Center, Reiki Master Teacher & Psychic Medium. I love learning, sharing & teaching inspirational ideas & thoughts. Alone we can accomplish so much but together we can light the world!

Posted on May 14, 2016, in encouragement, holistic, Inspirational, meditation, metaphysical, mindful, new age, peace, Uncategorized and tagged , , , , . Bookmark the permalink. 6 Comments.

  1. Reblogged this on Ramblings of the Claury and commented:
    I’m rubbish at meditating, but these sound easy enough!

    Like

  2. Reblogged this on Lady Dyanna and commented:
    This seems like an easy process and worth a try.

    Like

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