Meditation Monday to Get Your Mind Right For The Week

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Photo by Ifrah Akhter on Unsplash

When we meditate, we are resting the mind in what is generally quite a peaceful and relaxing place. That doesn’t mean that it is always easy and it certainly doesn’t mean that the mind is always quiet, but nonetheless, the experience for most people is an increased sense of calm and clarity. The more often we do this, the more we refine the experience, so over time, even short periods of meditation can be very effective. This type of rest for the mind is very important.


5-Minute Meditation to Free Your Mind Daily

First Minute

Close your eyes, rest your arms and legs comfortably, and take a take a few deep breaths through your nose and out through your mouth. While breathing in and out through the nostrils, scan your body for any places you are holding any tension and send your energy to those spaces – allow your body to become heavy and relaxed.

Second Minute

Bring your attention to the point of your nose where the air enters and exits your nostrils. Feel and notice the air move through your nose, down to fill your lungs, and return back out the way it came. Begin counting your breath – the count of 4 for the inhale, and the count of 6 for the exhale.

Third Minute

You will begin to settle in this space, begin to let go of the counting of the breath. Find a rhythm for your breath that feels natural and soothing. Anytime a thought pops up (which they will!), acknowledge it.

Fourth Minute

Just be in this moment with your breath. Feel the rise and the fall of your belly with each breath. Feel the air moving in and out of your nostrils. There is no right or wrong here – there is simply what is there in the moment.

Fifth Minute

Bring the image of something or someone that you are grateful for. Let that come to the forefront of your mind. Allow the emotions that come with that person or image fill your body (if you feel a smile creeping on, smile away!). spend some time in this space. When you are ready, release that image and with each breath check in with how you are feeling after this time with yourself. Notice the shifts in your body, shifts in your mind, and any shifts in your emotions.


Bonus Tips

Express Gratitude For Everything – Even the Small Things

Send some thanks your way for taking time out of your day to check in with yourself and give your mind and body a reset. Maybe take some time to reflect on all the things you have in your life to be grateful for. Gratitude is a powerful tool to help shift our mind and attitude into the lense of positivity and abundance. The more we feel positive and abundant the more we bring into our lives positive experiences and abundance

Journal Your Journey

As your meditation practice begins to develop, you are also going to experience heightened levels of self-awareness. There will also be changes in your inner and outer world. Journaling and reflecting on your experiences can help in reflecting on your journey with mindfulness. It is a great tool for getting things that are going on in your mind out of your mind.

Add More Time to your Meditation For More Benefits

Once you feel comfortable and are enjoying the five-minute meditation, whenever you feel ready, try moving it up to seven minutes, then ten, and longer. The ideal time for a substantial amount of meditating time is twenty minutes. Be kind and gentle with yourself. You are doing amazing with any time you give to you and your breath.