Here's an uncomplicated, quick way to recharge and refresh yourself with meditation. Use it any time you feel tense or overwhelmed.
Instructions
1. Sit down on your cushion and wrap a blanket around yourself if you like. Set your timer for twelve minutes. The twelve minutes gives you two minutes to fidget and get situated, and ten minutes of meditation.
2. Close your eyes. Put your hands on your knees or in your lap, palms up or down, whichever is more comfortable. Assess your body and adjust as necessary. Do you feel aligned? Is your weight even on both buttocks? Are your ankles and hips comfortable? Allow yourself a minute or two to get situated.
3. Allow your body to settle. Take a few deep breaths. Notice the parts of your body and where the muscles are tingly or tense. Just notice; don't try to fix anything.
4. Allow your mind to settle. Let thoughts drift in and then allow them to leave. Don't try to work on any problems, or fix anything, or make lists...try to gently clear your mind. Allow thoughts to wander in and out without grabbing onto any. You may experience surprising emotions - sadness, anxiety, fear, even anger! Just note any feelings and let them be. Notice them, watch them, allow them to come and go.
You may feel that ten minutes is an eternity - it's not - just sit.
5. Continue until the timer goes off. Open your eyes slowly and notice how you feel. Nice!
Tags: your body, allow them, Allow your, twelve minutes, your eyes