Originally published: . Volume 8, No. 4. Source pages: 8.
This simple quick meditation was shared on www.mindbodygreen.com by a clinical psychotherapist in New York.
No preparation required. You don't even need to sit down or close your eyes. You can do this simple technique anywhere, even in a crowded elevator, eyes open. In fact, keeping the eyes open helps you to practice finding your calm and center. No one around you will notice that you are doing anything special except not talking.
Here's the technique:
1. As you stand or sit wherever you are, bring all your awareness to your breath. Shift your focus down to the belly and allow the belly to soften as you deepen your breath.
2. Now mentally repeat to yourself, "Breathing In, I calm myself. Breathing out, I smile." Say this like a mantra as many times as you need until you feel the shift.
3. Notice the corners of your mouth begin to curl, even if just a tiny little bit, even if you have to pretend. Notice how your breath becomes a bit more even and deep. The subtle smile brings relaxation and carries the message "all will be OK" to your mind and body.
4. That's it! So simple and quick. It might not even take a minute. In fact, the more you do it, the more practiced you will become. In a short time, the opening intention to bring your awareness to your breath and shift your focus to your belly will make the relaxation come that much quicker. Try it and feel free.
This technique is actually a variation on mindfulness meditation. You can do this without the mantra; however, for many people mantras help them focus their awareness. It is equally effective without the mantra. Or, you can vary the words you speak in so many ways so that they best communicate to your subconscious mind.
Another variation is to use the focused breathing to release parts of your body where the tension has caused tightness or even pain. People carry their tension in different places. For some, it is their eyes and forehead. For others, it is their shoulders. Still others carry most of their tension in their abdomen. When you feel a lot of tension in your body, bring your awareness to that place of tension. If, for example, you feel tension in your shoulders, mentally say, "I am aware I have tension in my shoulders." Then mentally repeat, "Breathing in, I am aware of this tension in my physical body. Breathing out, I relax this tension."
So simple. So effective. Why not try it right now. Do it often during the day as the stress builds up.
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