So you’ve read all about mIndfulness; what it is & what it isn’t.
Now you’re thinking, ‘How do I actually start?’
Find a quiet space or room – if you’re part of a busy household make a sign saying ‘Do not disturb’ & ‘hide’ yourself away in a room where you can shut the door and put your sign on the door.
- Set a timer for 5 minutes, yep just start with 5 minutes. Put your phone on silent if it’s with you.
- Make yourself comfortable, sit in a position that you can stay in for 5 minutes & are able to breathe properly in.
- Close your eyes & concentrate on a dot inside the middle of your forehead.
- Now breathe , use your Pilates breathing, breathe in deeply through your nose & out through your mouth.
- Continue breathing in & out, notice any background sounds & let them go
- Keep breathing in & out noticing your lungs fill with air, your ribcage moving to the side, breathing out, your ribcage returning
- Hear your breath, feel your body against the chair, notice what is touching the chair & what isn’t, how does it feel in this moment.
- If your mind wanders, pull it back to the here & now.
- Don’t scratch an itch or bother about a twitch, notice them & let them go.
- When your timer goes off, open your eyes, notice how you feel, yawn if you need to, stretch your arms & legs & get up – how do you feel ?
Start off doing this a couple of times a week. Do you feel better ?
When I started doing this I felt more ‘rested’ & calm. My other half said I seemed more calm & composed.
Give it a go & see how you feel.
Claire x
