We need to breathe to live, and by regulating breathing we can calm and center our body and mind when needed.
Instant breathing for stress reduction
Turn your attention to the pattern of your breathing; breathe in and out for the same number of counts. Example: counts 1, 2, breathe in; counts 1, 2, breathe out; counts 1, 2, breathe in and continue.
No one need know you are using this technique, and your body and mind will more quickly become centered.
Breathing in a sitting meditation
Sit up straight on a chair or cushion; hands folded in lap or palms resting on thighs; face forward; eyes closed. Take a deep cleansing breath and let it out like this: counts 1, 2, 3, breathe in; counts 1, 2, 3, breathe out. Now begin an easy and natural pattern of breathing such as counts 1, 2, breathe in; counts 1, 2, breathe out, counts 1, 2, breathe in and continue in the way for the duration of your meditation. To finish your meditation, take another 3 count cleansing breath, stretch out and go on with your activities; refreshed.
Breathing in a relaxation meditation
Lie on your back arms slightly apart from body; feet about 18” apart or however is comfortable; eyes closed. Begin even breathing keeping it as natural as possible. Easily breathe in counts 1, 2; breathe out counts 1, 2; breathe in counts 1, 2, and continue. After you have established the pattern let go of the counting, but keep up the regular breathing. At the end of relaxation meditation take a gentle 3 count cleansing breath in and out, and either take a nap or stretch out and get up.
No matter what time of day, wherever you are, even breathing can be your on-call assistant to recover balance and serenity!
Tratak or Meditation on Light
Mantra and OM Meditation
Article - Susan Helene Kramer
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For offline reading
Meditation for Teens and AdultsMore than 70 offerings, from guided meditation techniques to on-the-go stress relief and relationship meditations interspersed with verse, and a section of special occasion prayers. 114 pages.
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Meditation for all KidsSitting, walking, dance and group circle meditations, along with positive affirmations, verses and benefits of meditation for kids of all ages and abilities in a 100 page book with illustrations.
