TOOLS FOR CREATING MINDFULNESS
Tools from Miche Lamé
Did you know our bodies have a built-in stress reliever?
One of the most effective tools for calming yourself down is being mindful of your breathing. There are a few ways to do this, and most clients find this one helpful:
Breathe in through the nose for a count of four. Hold this for a count of four, and then exhale through the mouth for another count of four. Repeat this as many times as needed until your desired level of calmness is reached.
I recommend practicing this when we are most relaxed; before going to sleep at night, and when awaking the next morning in bed. This simple to use technique is also great to use while you are working throughout the day. Eventually doing this technique will help create a ‘muscle memory’ and will work quicker as our bodies get used to this new way of breathing. I also suggest that in awkward moments or high stress situations, to take a step back, and lean into your breathe.
As we get more mindful of our breathing, we can kick it up a notch and concentrate our focus more on breathing in the light and love of God/Creator. As we exhale, we then leave space to be aware of the guidance that is around us, and can respond to the truth, love, joy, and peace that lies within us.
Mindful Breathing can be practiced by anyone – It is not limited to a specific body type, religion/spirituality, or personality.
Other ways being mindful of your breathing can help:
- Lower blood pressure
- Can reduce chronic pain
- Improvement of memory and attention
- Reduces depression, anxiety, and stress
- Lowers your risk of heart disease
- Helps with addictions
- Increases happiness, compassion, and empathy
Clearing a Space for Meditating:
The following are suggestions for creating a sacred atmosphere for meditating in. Creating a sacred space physically, mentally and spiritually will encourage you to get into the routine of consciously meditating.
Choose a place that is secluded and private, where there is minimal to no disturbances.
You can meditate at home, during work, or even in public… where ever you feel comfortable. Make sure that where ever you decide to meditate that you are able to do it at the same place and at the same time each day.
There are a couple of ways you can position your body during your meditations.
- Sitting in a chair: Meditate with your legs and arms uncrossed and your hands resting palm up on your lap. You may choose to practice meditation in a reclining chair. If this is the case, make sure your arms and legs remain uncrossed. Doing so allows you to be symbolically open to your God.Creator.
- Sitting on the floor: Sit with your feet flat against each other or cross legged if that is more comfortable. Place your hands, palm up, on top of your legs or beside you on the floor. You can also use a pillow to prop yourself up if needed.
Typically, meditation is best practiced sitting down. Why? When in a sitting position, both your mind and body are more alert and attentive. It is a position that not only provides focus, but relaxation (but not too much) as well. It is possible to meditate standing up, laying down, or even walking. However, meditating while standing up may cause a lack of focus and practicing meditation while laying down may be too relaxing.
Select calming music to play in the background that will support you during your meditating.
You can use a guided meditation CD of your choice, there are many on the market these days to choose from. When engaged in breathing meditations, please keep your focus on your third-eye, located at the center of your forehead, your minds eye.
It is best to meditate on a fairly empty stomach, and avoid a full stomach for more fluid flow of the energy coming in.
Above all, meditate in a place where you can allow yourself to feel your divinity and connect with God/Creator, a place where you can allow yourself to feel the love and joy.