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Tips for Daily Tranquility: Meditating for Beginners

One of the most important habits I have formed this New Year is the habit of meditation. The key to getting into this tranquil habit is to simply do it. So, I’m going to give you a list of how to simply promise yourself some moments of letting go of the stresses of your day and welcoming the peace of what’s to come (To make this more specifically easy, download the FREE <yay!> app called “Stop, Breathe & Think” from the iTunes store).

Commit to just 10 minutes when you wake up or before you go to bed. Find a spot where you feel comfortable and sit down.

Don’t let yourself feel defeated because you’re new or you don’t know how. It’s not really a science. It’s you, with yourself, just being. Take a moment, and just relax. Then, when you feel ready, open up the app and get started.

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The process: Listen to the directions and take the steps that the app gives you:

Step 1: Close your eyes, take a deep breath and ask yourself which state your body and mind is in. Choose the ones that apply (rough, poor, meh, good, great)
Step 2: Choose 5 emotions that best describe what you are feeling. Don’t feel the need to focus on one area. You are allowed to be thankful and sad. Be honest. Honor your mind, body and feelings.
Step 3: Choose one of the suggested meditations.
Step 4: Follow the directions of the meditation.
Step 5: Allow yourself to give in to the intimate time you just spent with yourself. Hold on to the feeling of freedom and if your mind starts to worry or wander (don’t worry – it’s normal) just try to breathe, bring yourself back and focus on the now. It’s 5-10 minutes of focus on feeling better, not pretending you don’t have reasons not to.
Step 6: Decide to do it again tomorrow!

Commit to doing it every day, not just for 3 days.

Understand that you can meditate any time anywhere. If there is a seat, you have some headphones and a few moments of free time, you can meditate.

Lastly, be grateful. Smile when you are finished because you just succeeded in committing to a few minutes of self-care. Something we are usually all lacking.

Do you have any guided meditations you like? Happy Meditating! ~Dana

Everyday Mindfulness

I found my way to practicing mindfulness over seven years ago. Sometimes when we are desperate to feel better we are willing to try anything once. I started with a beginner yoga class. It wasn’t easy but I was committed to learning how to better manage my anxiety. After several years of yoga practice, life became pretty busy and I didn’t have the time to consistently make the expensive and lengthy instructor led classes and began searching for other ways to continue to breathe, meditate and be mindful.

That led me to try short meditations at home and guided audio meditations before bed. I was relentless in my search of ways to stay connected to my breath, which is so important in the management of anxiety. Some days all I have time for is ten minutes of listening to some relaxation music after work. Other days I might listen to a guided meditation on my lunch break, take a mindful walk during a quick work break or simply stop and admire the blooming spring flowers or the fall foliage.

Mindfulness is so easy to access anytime and it’s something you can do for free!

So what is Mindfulness anyway? And how does it help manage anxiety? Mindfulness is the practice of purposely focusing your attention on the present moment—and accepting it without judgment. Mindfulness in now being examined scientifically and has been found to be a key element in happiness.

Mind Full or Mindful?

When we rush around each day we often get swept up in the energy of doing and accomplishing more. The more plugged in we are to technology the more we need to balance ourselves. Mindfulness is a perfect tool for clearing our over-stimulated minds, reconnecting to the physical sensations in the body and acknowledging feelings.

I often work with clients who are not sure how to turn their brains off or get to sleep at night. Mindfulness practice might be a good place to start to make small changes to manage your physical and mental health. There are many ways to begin using mindfulness tools in your everyday life.

So just jump in and try it—what do you have to lose other than some of your anxiety? Check out this video to get started:

Click here for more meditation and mindfulness resources.

There’s even an app you can download to begin your practice:  Headspace (available on iphone and android devices)

 

 

 

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