How to Take a Quick Meditation Break

April 19, 2009  
Filed under Health by Condition

In just a few minutes a day you can do a self-healing meditation as a break from your busy work schedule, to reduce stress, or to help regain your health. The goal of this exercise is to increase wellness or healing.

Begin by closing your eyes and relaxing. Take a few slow, deep, full breaths and as you exhale, breathe out a “sigh of relief.” Force the air out with an audible sound.

With arms at your sides, inhale and slowly lift your weight onto the balls of your feet. Lift your arms forward and upward. The hands (palms up) and arms rise up as high as your shoulders, elbows slightly bent.

Allow your mind to be free of your daily concerns. Turn the palms downward, exhale, then lower them slowly and place your feet flat on the ground.

When your arms are back at your sides allow them to continue to move slightly behind you and this time, instead of standing on the balls of your feet, lift your toes towards the ceiling.

Repeat the above movement ten to fifteen times. Don’t worry about your breathing matching the movements. Just be sure that all movements are done slowly. Imagine your body to be swaying in a gentle breeze.

Inhale, bring your hands together, fingers locked, and raise your arms above your head, palms upward. Hold your breath for as long as comfortable, then exhale slowly through the nose as you bend forward.

Reach gently down toward the floor, exhaling completely. Slowly return to the upright position, as if you were unfolding your body inch by inch. Repeat two or three times.

Now your body is relaxed. Take your hands and vigorously massage both of your ears simultaneously until they feel warm. This stimulates various acupuncture points and reflexes and affect your whole system.

Allow yourself to relax deeply for a few moments. Now smile! Research has shown that even when you think of smiling, it has a positive affect on your immune system.

As an extra benefit, try adding positive internal messages while in this relaxed state such as “Every time I do this practice I help to heal myself.”

Have a glass of water, or your favorite herbal tea to cleanse and recharge.

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