Slow down your mind… simple meditation for beginners

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Free Happy Woman Enjoying Nature. Beauty Girl Outdoor.

Sandy coast of a wild beach and clear sea of the Bali Barat National Park

It is end of the week, weekend is great for rejuvenating. Slow down.
“Google has an internal course called “Search Inside Yourself” to teach employees to breathe mindfully, listen more to their co-workers and enhance their emotional intelligence. Even McKinsey is embracing meditation to keep employees healthy and happy.”
Article (How meditation can make you a better leader) from www.forbes.com
Simple Guided Meditation for BEGINNERS
There are many methods of meditation. If you have 10 -15 mins, this method focuses on your breath and slowing your mind down to concentrate on your breath. There might still be thoughts, let it be, bring your attention back to your breath…just observe the stillness, drop expectation to seek stillness. Let it come naturally.
 
(method from www.theconsciouslife.com)
1. Choose a conducive environment. Find a nice, quiet place where you won’t be disturbed for fifteen minutes or longer. Sit down, relax and rest your hands on your lap. You can sit on the floor cross-legged with the support of a meditation cushion, or on any chair with your feet resting on the ground. It is not necessary to force yourself into a lotus position if you are not used to it.
Regardless of how you sit, it is important to maintain the natural curve of your back. That means no slouching. People with chronic back problems who cannot sit for a prolonged period of time can explore other meditation positions.
 
2. Breathe slowly and deeply. Close your eyes softly. Direct your soft, unfocused gaze downwards. Begin by taking a few slow and deep breaths — inhaling with your nose and exhaling from your mouth. Don’t force your breathing; let it come naturally. The first few intakes of air are likely to be shallow, but as you allow more air to fill your lungs each time, your breaths will gradually become deeper and fuller. Take as long as you need to breathe slowly and deeply.
 
3. Be aware. When you are breathing deeply, you will begin to feel calmer and more relaxed. That is a good sign. Now, focus your attention on your breathing. Be aware of each breath that you take in through your nose. Be mindful of each breath that you exhale with your mouth. (In the yogic approach, we close our mouths and just exhale from our nose. This is to retain and also increase energy within us) Continue focusing on your breaths for as long as you like.
If you find your attention straying away from your breaths, just gently bring it back. It may happen many times. Don’t be disheartened. What’s important is to realize that you have wandered and bring your attention back to where it should be. As you develop greater focus power, you will find it easier to concentrate.
 
4. Ending the session. When you are ready to end the session, open your eyes and stand up slowly. Stretch yourself and extend your increased awareness to your next activities. Well done! You have done it!
 
Om Shanti
Peace and Light

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