
The 6 Step Process for 1 Minute Meditation:
Step One: Find a place to sit, quiet is good but if you don’t have quiet, still do it.
Step Two: Sit up straight and comfortable. (If it isn’t comfortable for you to sit up straight, you may need to get checked out by a Chiropractor, this should be easy to do).
Step Three: Close your eyes and take a deep breath in and hold it for a 5 count and then release. Try to focus the breath deep into your belly rather than into your upper chest. (Hint: stick your gut out when you inhale).
Step Four: Take a second deep breath but this time as you hold it for the 5 count, tighten your muscles (core, arms, legs) about 20% of a full contraction. Release it all.
Step Five: Take a third deep breath and contract your muscles to the point of shaking and release after 5
seconds.
Step Six: Focus on one thing you are grateful for. If I am alone I will say out loud, “I am grateful for my healthy children. Thank you God.” If I am not alone, I’ll just think it. There are so many things to be grateful for… pick one!
It’s really simple, literally only takes a minute. I make time for this every day and I’m telling you it has made a difference. You may not have 20 minutes to devote to self-reflection, but you know you are lying if you say you don’t have a minute. Heck, you can do this at a stoplight (I recommend keeping your eyes open for that one though, LOL).
Yours in Health,
Dr. Beth
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