Wow, is it hard for me to get 20 minutes let alone 5 minutes to myself to meditate. First of all, I am so easily distracted. One little noise or my kids in the other room doing something that they know they shouldn’t be doing, and my brain is not in the right place. I definitely don’t make that time for myself but I know how good it is for me. I’ve come up with a way to do a 1 minute meditation that has really helped me be present and calm. It may not be “actual” meditation but for this busy working momma, it works. Ok, here’s how I do it.
Step One: Find a
place to sit, quiet is good but if you don’t have quiet, still do it.
Step Two: Sit up straight and comfortable. (If it isn’t comfortable for you to sit up
straight, you may need to get checked out by a Chiropractor, this should be
easy to do).
Step Three: Close your eyes and take a deep breath in and
hold it for a 5 count and then release.
Try to focus the breath deep into your belly rather than into your upper
chest. (Hint: stick your gut out when
you inhale).
Step Four: Take a second deep breath but this time as you
hold it for the 5 count, tighten your muscles (core, arms, legs) about 20% of a
full contraction. Release it all.
Step Five: Take a third deep breath and contract your
muscles to the point of shaking and release after 5
seconds.
Step Six: Focus on one thing you are grateful for. If I am alone I will say out loud, “I am
grateful for my healthy children. Thank
you God.” If I am not alone, I’ll just think it. There are so many things to be grateful for…
pick one!
It’s really simple, literally only takes a minute. I make time for this every day and I’m
telling you it has made a difference.
You may not have 20 minutes to devote to self-reflection, but you know you
are lying if you say you don’t have a minute.
Heck, you can do this at a stoplight (I recommend keeping your eyes open
for that one though, LOL).
Yours in Health,
Dr. Beth
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