By Susan Williams
Susan Williams, MEd, RH(AHG)I don’t know about you, but the thought of mindfulness meditation makes me anxious. Counter intuitive, right?
It’s probably because like most people, I have a LOT going on every day and don’t feel like I can commit to just sitting and quieting my mind for an extended period of time.
The reality is, it doesn’t have to be a big commitment. Research indicates that just taking less than a couple of minutes, a few times a day, for meditation can bring big rewards. It can reduce stress and improve emotional well-being, focus, and overall health.
For just a couple of minutes:
- Find a place you can quietly sit or lie down.
- Gently close your eyes.
- Feel your feet on the ground, or the support of the ground or bed.
- Notice your breath moving in and out.
- Silently tell yourself, there’s nowhere else you need to be right now.
- If thoughts arise (and they will), acknowledge them, and let them pass like clouds drifting across the sky.
- Return to the feeling of breathing.
- With each exhale, soften your shoulders and jaw. For this moment, allow yourself to simply be here.
- Breathing in. Breathing out. Calm, steady, present.
I often find that this helps me relax into sleep, as well as being a way to prepare for a potentially difficult conversation.
Susan Williams, MEd, RH (AHG), is a certified holistic nutritionist, yoga instructor, Duke trained National Board Certified Health and Wellness Coach, and enthusiastic student of health for older citizens.
Disclaimer: Self Care posts are shared for information purposes only, and are never intended as individual medical advice nor as a substitute for healthcare services.