A Simple Meditation Practice for Reconnection
Meditation is a loaded word. For many, it carries thoughts of strange postures, mysterious religious practices, and foreign utterances. But in truth, it can be very simple, even for newbies. Every year, a growing number of people bring meditation practices into their self-care routine with incredible results. Rising interest has prompted a vast body of research, which has shown that it can be highly effective at reducing stress, anxiety, blood pressure, and even loneliness, among other things.
To meditate simply means to focus your mind on something stabilizing. For some, it is the sound of silence. For others, it is a prayer or word they hold close to their heart.
One form of meditation that is particularly grounding, relaxing, and reconnecting is breath awareness. Below is an outline of a simple breath awareness meditation:
The Practice
- Sit comfortably with your spine upright or lie flat on your back. Make sure that the spot you choose is comfortable and supportive (i.e. a comfortable chair or edge of a sofa).
- Begin to take deep breaths through your nose, working to lengthen your inhalation and exhalation. As you breathe, allow your stomach to rise and fall, letting your breath flow from your abdomen. It may take practice before this kind of breathing feels fully natural.
- Once you’ve settled into the breathing, begin saying the word “so” silently in your mind as you inhale, and the word “hum” silently as you exhale.
- Focus your mind on these words as you continue to breathe in and out. If your mind begins to wander, gently bring it back to your practice.
- When you decide that your meditation is complete, slowly open your eyes and bring your awareness back to your surroundings. Your first meditation may only last a few minutes, but as your practice develops, you may find it easier to maintain your concentration for longer periods of time.
Reflection
Notice the quality of your mind as you exit your meditation practice. Is it more loving, inspiring, positive, and calm? If so, consider ways that you can integrate meditation into your daily routine.
