I try to meditate now as much as I can but failing that I at least take some time to breath deeply. Can you remember the last time you really breathed, a big in and out breath? I thought this was all the time for me but at times of stress, tiredness and general every day 'I have no time and lots to do' it seems I breathe really shallow breaths. So if you can't or don't want to follow the steps below, at least sit quietly and really breath, it makes such a difference.
Do this process for as long as you can, ideally for around 10 minutes, and this can be at the start of your day, end of your day or little snippets as you are washing up etc
Sit comfortably in a chair with your hands in your lap and feet flat on the floor. Give yourself a minute to get settled
Take 20 gentle breaths, in and out through your nose and when the time feels right close your eyes
Turn your attention to the physical sensation of your feet on the floor and how your legs feel against the chair. Let your hands relax, your shoulders come down, and your toes sinking into the floor
This bit is a bit harder, try and picture a white ball of lighting just above your head, then let this glow wash over your body gently
Every time your thoughts drift, try and focus on your sensation again - feet on the floor, hands relaxing. Don't worry that your mind runs off somewhere, just keep trying to bring it back
Sit for five minutes letting the light wash over you and your body relaxing into the chair whilst thinking about your breathing again
As you come back to the present try and have a gentle stretch then think of something you are grateful for. This thought will stay with you for the rest of the day.
|If all else fails then this should work!|