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A Mini - Meditation

This exercise teaches you how to still your mind so that your mental and physical energies will be focused on the clam of the present moment.

Time: 10 to 15 minutes
Materials: A timer or an alarm clock
Body position: Lying down
Step 1:Lie down in a comfortable spot and set the timerfor 10 to 15 minutes.
Step 2: Count slowly from e to 10, then close your eyes.
Step 3: Take 10 deep breaths (inhale slowly through your nose, hold for five seconds, exhale slowly through your mouth). Each time you inhale, think the word "still." Each time you exhale, think "now."
Step 4: Name every sound you hear (a car honking, a clock tricking, etc.). Don't think about how irritating the noises may be. If you don't hear any sounds, go on to the next step.
Step 5: Rest your index and middle fingers gently on your upper lip, so you feel the subtle exhalation of air as you breathe out through your nose. Leave your fingers there for several minutes. Again, when you inhale, think the word "still", when you exhale, think the word "now".
Step 6: Place one or both of your hands across your stomach. Each time you inhale and your stomach rises, think the word "still". Each time you exhale and your stomach falls, think the word "now". Stay in this position for several minutes.
Step 7: Press your index and middle fingers on your wrist or neck and court the pulses up to 100. Don't adjust your breathing to keep up with your pulse.
Step 8: Lay your hands at your sides and allow your mind to rest in the stillness you've created.
Step 9: When the timer goes off, count to 10, get up, stretch and get on with your day. Portugues | Francais | Espanol | Deutsche | Italiano | Chinese | Korean | Japanese