Meditation for Reacting

There are millions of things outside of our control. The same event could happen to two different people, but the outcome of the result can vary. It’s not what happens to us that matters, but how we react is important. Think about how you react to various situations throughout your day. 

Are you a reactive person? Are you calm and settled and not phased easily? One of the ways we can tap into controlling these reactions is to reflect inwards more often. By simply creating a state of awareness through meditation, mindful breathing, and yoga we learn how to simply observe. These observations good or bad can help us navigate challenging circumstances. 

When emotions are high and we react based on instinct or from a state of protection - whether for ourselves, loved ones, or defending an idea or belief -  our emotions tend to become wildfires. These wildfires are difficult to put out. Something that “blows up” is simply an emotion catching fire. 

Through the process of meditation and cultivating awareness through mindfulness we can use our breath to calm our minds. Returning to the state of now. Allowing our breath to run through our minds calming, cooling, and putting out the fires we set. We have control over our emotions. How we react. What actions do we take?

If you find yourself to be a reactive person, see if you can spend more time in meditation. Become your own teacher. Witness the emotions and rage that come up when something sparks your attention. Go with it. See if you can use your mind to calm down, cool off, and settle your emotions. 

Let’s begin by returning to the breath.

Close your eyes.

Place your focus on different areas of your body.

Starting with your fingers. 

Guiding your attention all the way down to your toes.

Are you clenching your jaw?

Do you notice tightness or tension anywhere in the body?

Begin to take long deep breaths in and out through the nose.

Breathing in fully and deeply all the way until you can’t breathe in anymore air.

Pause for a few counts. 

Exhale slowly out your mouth through pursed lips.

Exhale any stale energy. 

Begin again.

Breathing in all the way.

Fill up.

Exhale soften and relax the body as you let go of any last breath.

Continue in silence for the next couple of minutes.

Slowly return to the awareness of the natural breath. How does your body feel after practicing conscious full breaths? What did you notice during this session? Were you relaxed or were you noticing discomfort in the body? 

It’s natural to have thoughts during meditation. By continuing to practice again and again the return to the breath you will build a sense of awareness that you can carry with you throughout your day.

Meditation for Grounding

Practice this meditation whenever you feel unsettled and in need of feeling grounded and supported. Invite yourself to relax. Notice if you are holding on to any tension within the body. Bring awareness to that place within your body and breathe into any discomfort. 

See if you can begin to get grounded. Imagine yourself standing in a forest full of large, tall, old trees. Surrounded by the quiet power of these trees. Think of all that they have weathered. All of the storms they have seen. Imagine how deep their roots must go. The forest as strong as they may look, they are also very flexible and adaptable. Think of your life and what grounds you and gives you a sense of support. 

Contemplate the foundation of your life – your values, hobbies, people that offer you support and keep you grounded. 

As you stand in the forest, feel protected, grounded, rooted and content. Come back to your roots and your foundation. Anchor yourself in your own inner strength. 

Wise enough to weather your own seasons in life. If you find your mind being dragged away from the present moment … feel the ground beneath you and connect with your own roots. 

As the mind sways from external circumstances, come back to that place within you that is stable. 
Connect to that quiet power with you, that is unchanging, infinite, and calm. As the mind takes you back remember that everything changes. Anchor yourself in your own wisdom and the power to see beyond. 

No matter what arises, you are grounded, you are stable, and you are anchored in yourself. Continue resting easily. 

Candlelit Meditation for Softening and Relaxing

Use this meditation practice at night to allow a soft glow from a candle to be your focus point. Make your room dark and light a candle in front of you. Place the candle about two feet in front of you. You can start seated or on a meditation cushion. Allow your eyes to soften as you gently gaze at the candle in front of you. Relax your body and let the tension melt away. 

Begin to deepen your breathing while you continue focusing and relaxing on the soft glow of the candle. Begin to see this glow of the candle coming from your heart. Lighting you up from the inside out imagine this soft glow beaming into every bit of tension and tightness in your body sending radiating new energy to help soften and relax.

Still your mind for a moment as you gaze at the flicker of the candle. Noticing your breath as it moves through your body. Noticing your body breathing naturally. Observe the thoughts that come through, notice the sensations that appear in your body with each thought. As you breathe in the light of the candle fills you and as you breathe out the light of the candle relaxes you. 

Continuing here to soften and relax. Allowing your body to release any grip. Tuning into the awareness of the stillness within your body as you watch the candle softly glow. Notice the warmth of the candle. Feel this warmth generating within your body with every breath as you inhale breathing in fresh oxygen and as you exhale feeling the warm breath leave your body. 

Where in your life can you soften and relax? Where in your body can you soften and relax? Where in your mind can you soften and relax? By practicing stillness and observing the gentle candlelight you can generate a sense of peace from within. If thoughts come back to your mind as they soon will, just allow the glow to pull you deeper into the present moment. 

Continue breathing naturally here for several minutes continuing to find the sensations of breathing as it comes and goes and focusing on the candlelight. Following the light as it brings you deeper into your awareness of your inner-self. Finding this place allows you to soften and relax a bit more. 

When you are ready to come out of is practice gently close your eyes and blow out the candle. Visualize all of your worries and fears being blown away. Softly begin to open your eyes – blinking slowly and then bringing your hands to your heart center. Namaste!

Use this meditation practice at night to allow a soft glow from a candle to be your focus point. Make your room dark and light a candle in front of you. Allow your body and mind to soften and relax.

Simple Meditation

Find freedom in this simple meditation. Focusing on the breath is an easy way to relax the body and mind. Simplicity is all about focusing on all that is most important to you and letting go of the rest. Living with less stress means better sleep and the ability to adapt to stressful situations that arise within your day. Acts of simplicity are walking with nature, playing with your pet, or through the simple act of meditation. Letting everything go effortlessly to rest in silence. Meet each moment with a beginner’s mind.

Find a comfortable seated position. If sitting is uncomfortable, you may lie down on your back with your knees bent and your feet resting on the floor. Take a few breaths to soften and relax. Allow your eyes to gently close. Bring your attention to your breath – simply notice it just as it is. Sense the breath as it flows in and out of your nose. Continue to focus your attention on your breath. 

The mind is so busy wrapped up in all of its chatter, when we focus the mind on the breath, we purposefully focus the attention away from our thoughts. This quiets the noise and allows us to sink below the chatter to be present in this moment. Take a few deeper breaths. Let go of any complicated thoughts. Melt effortlessly away any stress and tension in the body with each breath.

If thoughts naturally arise, let your breath anchor you back. Sink deeper into this uncomplicated place of stillness. With every breath soften a little more. Noticing the sensation as you breathe – do you feel the temperature of the breath as it flows through your nostrils? Do you notice the breath flowing more deeply through one nostril than the other?

Feel the expansion of your breath as you inhale. On the exhale notice the natural relaxation that occurs. Observe where you can relax and let go. Use your exhalations to release physical tension. Where do you feel it most in the body? Do you feel tension in your hips, shoulders, neck?

Direct your mind back to your breath. Continue to come back to your breath as you find your thoughts drift and wander.

When you are ready, gently open your eyes. Embrace the power of simplicity throughout your day. Notice where you can soften a bit and simplify your life by returning to your breath over and over again. 

Find freedom in this simple meditation. Focusing on the breath is an easy way to relax the mind and body. Simplicity is all about focusing on all that is most important to you and letting go of the rest. Relax your mind and body with this guided yin yoga practice within 20 minutes.

Meditation for Stillness

Through the process of meditation we find stillness. That place we all have within us that we can go to at anytime. How can you quiet the mind? Allow your breath to sink you deeper into the present moment. Let gravity pull you for awhile. 

That moment in meditation where you find stillness. You begin to notice the sensations in your body from the pulsing of your heartbeat, to the sudden swift of air that passes through your nose. Your body is still which reflects the stillness in your mind. Your heartbeat is steady. Your breath is natural. In and Out. 

You can see the reflection of the moon, the luminous light casting down to the lake, as clear as if you were looking up into the night sky. You can see this reflection clearly when the water is still. This sort of stillness is what you may find when your thoughts begin to settle. Imagine your mind as the water and the moon as your soul. 

Wherever you are right now, close your eyes and tune into your natural breath. Begin to imagine your mind as a lake of calm waters. What do you notice when thoughts arise? What sensations do you feel in your body? Notice the pauses between your breath.

Inhale fully through your nose. Pause for 3 seconds. Notice the stillness within that pause. Exhale completely out your mouth until you have squeezed that last bit of breath. Pause at the end of your exhale. Begin again.

Repeat this centering mantra: I am calm and I am still

I am calm and I am still

Through the process of meditation we find stillness. That place we all have within us that we can go to at anytime. How can you quiet the mind? Allow your breath to sink you deeper into the present moment. Relax your mind and body with this guided yin yoga practice within 20 minutes.

Guided Meditation for Cultivating Patience

Give things the space to unfold in the time they are. Cultivating the attitude of patience can help make us calmer. Simply by allowing ourselves to pause and connect to the present moment we are cultivating patience. Noticing the energy of the body. Observing the thoughts without getting caught up in it. Invite yourself to return to your awareness of the breath. 

Simply being as present as you can with each breath.

If your attention has drifted away from the sensations of breathing, come back to this moment. 

Invite any tension or restlessness to release. 

Cultivating patience with the body begins with the breath.

Any time you notice your mind has wandered, return your attention to simply feeling the breath naturally. Moving in and out of your body. 

Patience cultivates a calm mind and an open heart. Invite the body to soften a bit. Ask yourself is this impatience helping in anyway. Notice your natural way of breathing. 

Cultivating the attitude of patience can help make us calmer. Simply by allowing ourselves to pause and connect to the present moment we are creating a sense of patience. Episodes with music are only available on Spotify. Relax your mind and body with this guided yin yoga practice within 20 minutes.