HEALTH: START MEDITATION -- A TIMER CAN HELP

A Timer Can Help

Using a Meditation Timer

When you are first experimenting with meditation, you may only be able to clear your mind for 3 to 5 minutes at a time.

If you use this handy timer, you can build your meditation skills one minute at a time.

One method is to start with 3 minutes set the intention to sit quietly and do not entertain any thoughts.  When you make it a habit to take 6 deep breaths each time you start to quiet your mind.  This will be a signal to your body that you are ready to begin.

Close your eyes, you will see black.  Begin by visualizing a blank place on your forehead that you can use as a dark, empty room between your ears.  Simply set your intentions that you will not entertain any thoughts for 3 or so minutes.

No doubt a stray thought will enter your mind, but simply ignore it and gently usher it out your ears.  Visualize the thought drifting out one of your ears and don't stop to think about it.  When you will hear the sound of your timer, it does not indicate that you should sit up straight and go about your day, it is a gentle reminder that you have met your goal for quiet time.  The timer will remind you to wiggle your toes, begin to move and stretch and gently bring yourself back to awareness of the world out there waiting for you.  When you are ready, you will get back to your day more refreshed.

Increase your meditation time by one minute each time! There is relaxing meditation music online that you may want to play softly while you enjoy this time.

By the time you are up to 15 or 20 minutes -- 3 times a week, you will feel calm and peace as a part of your life.  Each person develops a long term meditation routine, but most people like to practice it daily shortly after they get up.

Experienced in meditation? You may want to set this timer for 20 or more minutes to remind you to get back to work or to get on with your day.  I guarantee meditation will help you stay focused and bring intuitive awareness to you. A meditation timer will help.

Take time out of your busy day for quiet time.

Time

Joy Harris

Success Coach

Copyright © 2019

HEALTH: Instant Stress Relief – 3-min. massage

USING MASSAGE FOR SELF CARE

After a day at a desk writing, studying or working an 8-hour day, it is important to do self-massage for stress relief.  Whether you drive a truck, work in the field or create beauty for a living, we all can benefit from a 3-minute spa moment.  This works.

From My Yard

Begin by taking a few deep breaths.  Breathe in deeply through the nose.  Allow your torso and lungs to fill up with air.  On the exhale, allow your muscles to relax.  Relax your shoulders, then relax your whole body and your face muscles.  If you start with deep breathing every time you begin meditation or relaxation for a spa moment, it is a signal to your body that you are ready to be still and invoke healing.  After about 6 breaths, just breath normally.

Close your eyes, rub your hands together for 30 seconds to warm them up.  When your hands are warm, cup them over your eyes and allow your eyes to be calmed.  Then begin rubbing your temples.  Rub down your jawline.  Also rub your palms, fingers, and hands.  Feel free to use a lotion or moisturizing cream, but it is not necessary.  This is something you can do on the job or anywhere, any time.  This can be done in 2 and a half or 3 minutes.  Do each step to a slow count of 15 to ensure you are allowing enough time to relax and get maximum benefit from this self-massage.

Vase of Flowers on my Kitchen Table

Let me know how this worked for you below.

Joy Harris

Success Coach

You Define Success

#HEALTH, #MeTime, #StressManagement, #StressRelief, #SuccessCoachJoy, #Writer'sBlock, #SelfCare

Copyright © 2019