QUICK MINDFULNESS MEDITATION

Your body is a healing machine. One of its most primary jobs, every day, despite your current age, health, weight, stress level, and everything you throw at it, is it just wants to replace bad cells with healthy cells.

The truth is simple: many people act out in ways that don't support our best health goals. We sometimes try to comfort ourselves by eating food loaded with sugar and fat, drinking, or smoking, or even numbing ourselves with TV.

Focusing your mind on a place of calm lowers your stress level and reduces the cravings to act out harmfully.

Further, weight gain is often the outcome of hormonal imbalances in the body, directly related to stress, and being a healthy weight with low stress hormones is vital to your personal goals, body, and soul.

Reducing stress through focused mindfulness or meditation will help decrease levels of stress hormones, which will lower the triggers to overeat, drink, smoke, worry, and check out in front of the TV.

Meditation is widely recognized as providing powerful health benefits, such as reducing blood pressure, lowering cortisol, leveling out blood sugar, improving mental health, and providing an enhanced sense of well-being.

Now, onto our Mindfulness Meditation:

Instructions:

  1. Sit in a comfortable position. Try to sit in the same place each day. Avoid positions that you might fall asleep in.
    a. The back is long and supports itself.
    b. Shoulders are relaxed downward, the neck is long, and the chin is pointing neither up nor down.
    c. The face is relaxed.
     
  2. Begin to breathe (preferably through the nostrils). Feel the belly rise, the ribs expand, and the slight movement in the collarbones and shoulders as the breath moves upward. Feel the exhalation.
     
  3. Focus on one aspect of the breath.
    a. The movement of air in and out of the nostrils.
    b. Or the lifting and falling of the belly.
     
  4. Watch that one aspect of the breath.
    a. When the mind wanders, gently bring it back to the breath and the aspect you have chosen to watch.
    b. Do this as many times as you need to.
    c. There is no such thing as a good or bad meditation. (Good and bad are judgments, events in the mind – just note them and go back to the breathing.)
     
  5. Start with 5–10 minutes and then increase the time until you can sit for 30 minutes.

 Remember, meditation doesn't have to be complicated. Taking just a few minutes each day to pause and calm the mind can make a huge difference.