Gentle Meditation

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Meditation is a ritual that has so much return for the small investment you put in. It is a great way to clear your mind and calm your body, putting them into their best states.

Meditation keeps us in the present moment, where life really takes place. We can’t go back and change what’s happened in life. When we let our thoughts linger in the past, we set ourselves up for sadness or guilt. We have no control over the future. Allowing our thoughts to range too far ahead creates anxiety and fear. When we are present, we can see what is clearly taking place, giving us peace of mind and stability.

This opens the gate to expand our awareness because we can tap into our true selves. Meditation is a method of getting to know ourselves better rather than trying to change who we are on a fundamental level. It is all about switching on the “yes” button to acknowledge our feelings rather than trying to override them. The more we can connect with ourselves, the more clarity and sense of purpose we can enjoy.

The benefits of meditation range from alleviation of daily anxiety to a deeper sense of self-acceptance. When we sit in meditation, we are actively taking care of ourselves in a truly nurturing way.

Meditation is not reserved for advanced yogis or experts. Despite how social media and glossy magazines might depict it, meditation is not a purist activity beyond your reach. We can all greatly benefit from conscious moments of gentle meditation. These can be taken at any time during our morning, afternoon, or evening. There is never a bad time to meditate. You can start right this moment.

Seat yourself in a peaceful spot where you are unlikely to be disturbed. Switch off technological distractions, such as any nearby televisions, your smartphone, or other electronic devices.

Get comfortable. Let your spine be tall and relax your shoulders. Loosen your jaw by wiggling it back and forth a few times then letting it come to a natural pause. Close your eyes to bring your focus inward.

Start with three cleansing breaths. Inhale calmly and deeply through your nose and exhale controlled and completely through your mouth.

Now let your breaths be natural, steady, and calm, through your nose. Dedicate your thoughts and consciousness to your breathing and nothing more. Observe your breath.

If you feel your mind wander, simply acknowledge this with kindness before returning your focus.

To make a gentle beginning, try following this pattern and mindful narrative:

Inhale: I am here. Exhale: This is now.

…repeat as many times as you feel called to.

When you naturally feel it is time to close your practice, give yourself a few moments to let your mind run free without reign or harness. Just notice how you feel. You may find that your consciousness explodes with thought, or you may experience a blank sense of peace.

There is no wrong way to feel or think at this time. As you open your eyes and bring your awareness back to the room, your mind and body will be better prepared for the coming challenges and experiences of the rest of the day.

From Your Morning Ritual: Mindful Habits for Peace & Resilience by Carrie Asby. Copyright © 2021, 2024, by Carrie Asby Wellness. Printed with permission from the author.

Carrie Asby is a wellness coach, author, retreat founder, and a yogini who is trailblazing the world of ecotherapy and holistic healing. She is the author of Your Morning Ritual: Mindful Habits for Peace & Resilience, a guide that offers readers practical tools and gentle guidance to create daily practices that foster peace, resilience, and a deeper sense of well-being.

Find holistic Meditation practitioners in the Spirit of Change online Alternative Health Directory.

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