Find a place where you won't be disturbed. You may wish to light a candle, put on some incense or hold onto a smooth stone or piece of wood. If there is an image, icon or object that means much to you place it in line of sight. Sit comfortably in a chair, back straight and chin slightly lifted. Imagine, if you like, a line running up your spine and stretching through your head into the sky lifting and holding you upright. Focus your mind on your breathing
We're going to run through a brief mediation exercise here, and then there will be some music to listen to to practise the technique. Settle yourself in your chair, feet flat on the floor, arms resting across your legs. Feel yourself grounded.
- Concentrate on your breathing.
- Breathe in through your nose.
- Breathe out through your mouth
- Focus on the process of breathing for a few breaths
In the exercise that follows you will let your mind travel to your body. Slowly, starting with your feet and the way they connect with the floor, notice each part of your body. As you notice each part let any tension out with every breath.
Feet....calves....thighs....notice how you are seated on your chair. Feel the connection. Become aware of being upheld and supported.
Remember to breathe. Breathe in through your nose, and breathe out through your mouth. Letting go tensions and stress as you breathe. Feel your body relaxing and settling as you breathe.
Continue to let your mind move across your body.
Stomach....chest...feel the rise and fall of your breathing. Each breath deepening your relaxation and sense of peace. Your mind wanders across your shoulders... arms... to the tips of your fingers. Breathe deeply and settle into your chair.
And now, finally, hold your whole self - body, mind and consciousness in place and continue to breathe.
What follows is a short 5 minute music video. Play it, and and re-run the exercise above. If any disturbing thoughts come to mind, acknowledge them and then put them to one side gently. Refocus on your breathing. See you on the other side.
Within you in is the peace and silence of these few minutes spent in meditation. Through the rest of the day, every now and then take a moment to remember and to recapture that feeling.
You can repeat this mediation every day and a new one will be posted every week on the LMH Together page
Please like this posting if you have found it helpful and remember that if you need to speak to a member of the Wellbeing Team, just to say hello or to ask a question then we are here for you.