25 Dec Daily detoxing: A simple meditation excercise
Meditating does not have to be a complicated process. The fundamentals of meditation and the benefits from meditation are shared in any meditative practice.
I grew up Buddhist and was introduced and practiced both Buddhist and mindfulness meditation very early in my life and was fortunate to also study under the veneral monk and well know author Thích Nhất Hạnh at the Plum Village Mindfulness Practice Center before entering medical school. I have also tried other forms of meditation and I find them all equally beneficial.
Below are 10 easy steps to follow if you would like to start your daily meditative practice today.
1) Find a place where you will not be disturbed and where it is quite. It could be as simple as your bedroom when you are at home alone.2) It is very important that you are physically comfortable when practicing this meditation. It is best if you sit upright in a comfortable chair as a beginner. Wear loose clothing and avoid tightness or restriction due to clothing.
3) Start off by taking a minute to relax and establish a condition of ease in your body. Close your eyes and mouth, breathing normally through your nose. If it helps you to relax, take a few deep breaths.
4) Now start to focus your attention on your breathing so that you can slowly withdraw from the external and sometimes chaotic nature of life. Your goal is to turn your attention inward, away from the outside world of thought and time, towards stillness.
5) Become aware of your breathing with each inhalation and exhalation. Once you are aware of your breathing, slowly begin to breathe into your abdomen. In other words, breath using your diaphragm, not your lungs.
6) Allow the lungs to expand outward and downward and the stomach to expand with each inhalation. Then allow the lung to contract and the stomach to push air out with each exhalation. If you do not know how to breathe with your diaphragm or it is uncomfortable, then breathe like you normally do. Just relax as best you can and keep your attention on your breathing.
7) Continuously recall your mindfulness, your awareness to the inhale and exhale of your breath. If you find yourself distracted with thoughts, gently bring your attention back to the feeling of your breathing.
8) Now slowly turn your attention inwards and find the stillness in your mind. As you find the silence, be with it. Become the stillness. If you find yourself distracted with thoughts, place your attention on your breathing again and withdraw from your thoughts. Then slowly turn back towards the silence.
9) If you experience some physical discomfort during the meditation, please make the necessary adjustments to bring yourself back to the comfort zone. You can make simple and subtle muscular, skeletal adjustment, or attitudinal shifts to find this comfort zone. Just do your best to relax and remain as still as possible during your meditation.
10) Try practicing this simple meditation once a day for about 15 to 20 minutes. Then work towards meditating twice a day, ideally.
Meditation can be very profound and meaningful. Combined with regular exercise, it becomes an excellent stress reducer and will be an essential part of your daily detox.
Namaste, Dr. Laura