Below is the first meditation technique I learned 10 years ago from a teacher in Arizona who attributed it to Thich Nhat Hanh, the exiled Vietnamese Buddhist monk, whom I had never heard of at the time.
I noticed almost immediately a difference in how my day unfolded, in how I reacted to stressors and in how I slept. I followed the requisite, “it takes 21 days to change a habit” and then continued on for years but the busier I became and the more hectic my mornings became, the easier it became to make excuses for not doing it.
But I did learn the folly of my ways and now a breathing practice, a meditation practice, a mindfulness practice or whatever you want to call it is right up there at the top of my “if you want to get healthy to do list”.
First thing every morning…… or anytime. Just Do It.
Sit in a quiet and comfortable place with your spine erect. Sit with arms and legs uncrossed. Close your eyes.
While inhaling (a deep diaphragmatic breath filling your abdomen) say to yourself, “I am ALIVE”. Even though you’re saying this non verbally, put a lilt/an emphasis on Alive).
While exhaling, say internally “SMILE” and physically SMILE.
Yes, it seems silly/weird/awkward to actually SMILE but don’t worry nobody’s looking. You only need to do this for 10 minutes. If you go longer great but no need to.
Since my initial introduction to “Thay’s” breathing technique, I’ve practiced many of his Breathing In/Breathing Out suggestions such as,
Breathing In I know I AM alive and fully in the here and now
Breathing Out I smile to the life in me and all around me
or the one I need to do more than once a day!
Breathing In I AM determined to practice deep listening
Breathing Out I AM determined to practice loving speech
This last one is a particularly good one to do before making a phone call or going in to a meeting or dealing with a wayward teenager!
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