Meditation
If you will be doing silent meditation, decide on how long you want to practice for and use a timer to signal the end of your session. If you are new to meditation, start with 5 minutes and work on establishing daily practice. From there you can increase your time as you see fit. The easiest way to meditate is to focus your attention on your breath, perhaps even thinking “in…”out”...as you breathe through your nose. When the mind wanders, which it always will, bring your attention back to your breath. Continue this process of noticing you are thinking and returning to the breath as many times as needed until your session is over.
If you will be doing guided meditation you can choose from one of many apps available or try this five minute mindfulness practice from me.
Once you have decided on your practice, find a comfortable seat sitting in a chair, on a stool or on the floor. Make sure that you are picking a position that will be comfortable for your body for the amount of time that you are choosing to sit. If you are not used to sitting on the floor you may want to sit on something to lift your hips. Whatever way you sit, be upright, tall and balanced.
App Recommendations
For beginners: there are wonderful starter programs through Headspace and Stop, Breathe & Think that are free (you pay after the introduction program). Others include Calm and Inscape. There are lots of apps out there, so find one that seems like a fit for you and dive in.
Overall recommendation: Insight Timer is a free app and provides a timer with background noises and bells for silent meditation and almost 5,000 guided meditations from teachers all over the world. The options can be overwhelming, but the search and filters make it easy to hone in. Insights Timer also offers a great community and practice stats. If you join, please connect with me!
Here is a 10 minute stretching routine. This is a floor practice (vs. the seated practice we did).
Please know that doing this practice is your choice and you assume all responsibility for yourself and your body. If anything feel uncomfortable or causes pain, do not do it.
I teach yoga at Room 161 in Pea Ridge on Tuesday nights at 5:45 pm. It is a one hour class and is donation based. Please see the Room 161 Facebook for more information.