Wow, is it hard for me to get 20 minutes let alone 5 minutes to myself to meditate. First of all, I am so easily distracted. One little noise or my kids in the other room doing something that they know they shouldn’t be doing, and my brain is not in the right place. I definitely don’t make that time for myself but I know how good it is for me. I’ve come up with a way to do a 1 minute meditation that has really helped me be present and calm, and I’d like to share it with you. It may not be “actual” meditation but for this busy working momma, it works. Ok, here’s how I do it: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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