Simple Meditation & breathing Technique for Beginners
Let’s start our practice with lying down in Shavasana. As you do that completely relax on the mat and gently place both hands palms down on your belly. Breathe from your abdomen noticing how the belly rise up and come down with each inhalation and exhalation. Fill your lungs with the oxygen of vibrant life and empty your lungs of the strenuous drain of stress. My mind has become a sieve. Letting of heaviness. Retaining vital energy, Prana, within you.
Affirm to yourself, “I am relinquishing my anxious thoughts.”
Often times we hold a lot of tension in our belly area. The stress manifests itself in the form of tightness, or knots in our belly. Feel that tightness. Some of you might not feel that tension at all, congratulate yourself here. For the rest of us, just observe as you circle your hands on your belly. Do you feel extra tightening just under your rib-cage or is it lower down, just under your navel.
Continue rubbing and now imagine tiny little fists clenching and releasing, opening and closing. You are retraining your mind to relax the fists so they can let go of their struggle. Now loosen the grip that stress has on you by visualizing each clenched area as a wide and open palm.
Now, let’s take moment and set an intention for this practice. Speak your intention aloud or silently.
I am mindful and I am encircling my clamped muscles with affection and tenderness.
I am massaging compassion and mercy into my body, enabling me to release and relax. Now, feeling calmer and relaxed.
Stay here for 10-15 minutes and continue to draw your attention to this visualization meditation.
Begin activity in your extremities, wiggling your finger and toes. Draw the knees in toward the chest and wrap your arms around your legs. Rock from side to side and massage the lower back. Sit up as you breathe in.
I am Refreshed. I am Awake. I am aware. i am ready for a new day.
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