Meditation is one of the first things I do after I get out of bed. After taking care of the basic necessities and of my dogs’ needs, I typically head down to my basement or outside (depending on the weather). I’ve posted before about my meditation setup, so there’s no need to get into that.
I do have a meditation routine that I go through that I discovered after trying many different things. I complete this routine most mornings, though sometimes I do allow myself to freestyle my meditation.
First I get settled, then I set up my Insight meditation timer – sometimes with music, sometimes with silence. This is what works for me. It won’t work for everyone you have to find your own comfortable routine.
I begin by taking ten slow, deep breaths. Then, I inhale and then on the exhale begin saying my mantra. With each exhale, I whisper a sentence of my mantra. Inhale, “I am Fit.” Inhale, “I am Flexible,” and so on and so forth.
Then I reanchor myself, usually by wiggling my toes or maybe rolling my shoulders. Once again, I take ten slow, deep, cleansing breaths.
Next I focus on gratitude. I think on three to five things in my personal life that I am thankful for. Repeating each time, in my mind, “I am grateful for this…” sometimes with a “Because” clause, sometimes just general gratitude.
Ten more deep breaths.
Still focusing on gratitude, I think on three to five things that I am thankful for in my professional life.
Ten more deep breaths (seeing a pattern here?)
The next part can be the most unnerving. I list out three things that I love about myself. I love my sense of wonder and adventure. I love my shoulder muscles. I love my ability to speed read. I love the life I’ve built for myself. You can love anything about yourself that you have a modicum of control over. Love your choices.
Ten deep breaths.
Finally, I repeat my mantra, focusing on each phrase and the variety of connotations each word means to me.
To end my meditation, I take a few deep breaths and then go into a series of gentle stretches to reawaken my muscles – usually some side bends and twists, neck rolls, and should rolls.
All-in-all, this meditation typically takes me about 12-17 minutes, depending on how focused I am.
Find me on Insight Timer – April Loebick