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Become Fearless
Meditate From Anywhere
- 04 April, 2021
- Gira Schofield
Let me guess you think you can’t meditate, it's too hard, it's boring, you don’t have enough time, or how can I just sit there and think about nothing. Well this couldn’t be further from the truth. While, yes, it does take a little practice, however you can benefit from meditation the first day. Just like when you start an exercise routine, the benefits start from day 1, while the results require consistency and some practice.
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The first time I became aware of my breath was in 3rd grade. I had a PE teacher tell me to find a rhythm with my breath while I ran. I found my rhythm with 1 inhale and 2 short exhales. I noticed that my endurance increased and I had less fatigue. This stayed with me for the rest of my life and I still use it to this day. Very few people are aware of their breath, I know I was. I became more aware of my breath in all areas of my life when I went deeper into my meditation practice.
What I would like to teach you today are the benefits of breathing and a couple basic ways to meditate from anywhere.
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Why is your breath so important? You know, other than the fact of being alive or dead. Here are some scientific facts through the respiratory system: your breath influences your nervous system, brain productivity, metabolic health, heart rate, muscular contraction, and hormonal secretion just to name a few.
If you are feeling depleted and fatigued your breath has a lot to do with the amount of oxygen and nutrients that are being absorbed within every cell and released from every cell. For example, we all know that a fast heart rate is associated with poor health, while a strong heart has a slower heart rate. Do you see the big problem now? We live a rapid, toxic, short breath, fast heart rate lifestyle.
Things to consider before going into meditation:
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It is better to meditate on an empty stomach, because food places pressure on the diaphragm and lungs making long slow deep breaths difficult.
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It is better not to practice most breathing exercises while sick, simply allow your body to use the energy it has to heal the body.
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If you feel lightheaded after meditating, make sure that you drink lots of water, eat something, and take your time before moving onto the next activity. Typically your body is not used to the increase of oxygen intake in one sitting.
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Lastly, enjoy the exploration of your breath with child-like wonder, in other words have fun.
Here are some basic ways to become aware of your breath:
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Sit in a comfortable position or lie down. Ideally with your shoulders back and spine straight, which helps with the rhythmic flow of the breath.
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Breathe in through your nose and exhale through your mouth. If you cannot breathe in through your nose or breathe out through your mouth, no problem. Start with what you can do. For example, breathe in through the nose and out through the nose or breathe in through the mouth and out through the mouth. (There are hundreds of ways to breathe and the hardest part is just starting. Becoming aware of your breath is the most important thing right now, later on you can learn other ways to breathe.)
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Start to observe your breath as you inhale through your nose and exhale through your mouth. Notice the different sensations and the cooling and/or warming of air as it enters the nose and leaves your mouth.
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Feel the cycle of the inhale breath as it enters your nose, goes down your throat, and notice your lungs expand (for a further step feel the abdomen rise).
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Now feel the cycle of the exhaled breath, (for a further step notice your stomach fall), feel the lungs contract, the exhalation leave the throat, and out the mouth and lips.
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For deeper relaxation make each breath longer and slower, especially on the exhalation.
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Repeat for 10 breaths or start your timer for 2 to 5 minutes for 2x a week or more. Remember the most important thing is starting, not if you are doing it wrong or right.
If you would like a specific guided meditation, ask your intuitive-self and see if R&R Meditation is right for you. For more information on R&R Meditation CLICK HERE. If you really want to give meditation and need more guidance, check out my 1-On-1 Guided Meditation.
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~Enjoy The Moment~
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