Video welcome & challenge ahead

Good morning!

Yesterday the sun was shining and I was enjoying my coffee while soaking up the warmth in my new office (love my new office) .. and looking through my 'wish-to-do-list'.  It is a long list. And I realised, that I had consistently written on my list ..

make some videos .. 

But in the past there seemed to always be a reason to put it off .. to wait until I had the right equipment (thinking I needed a proper microphone and lighting and software), or that I should get my hair done, or write a good script.

But the sun was shining .. and I decided to just DO IT!

Like I am always saying in meditation class .. just DO IT and see.

SO here is my off-the-cuff introduction to Quiet Mind Meditation.  

AND now that I have met that challenge and taken the leap of faith .. I am excited to share that I have started making the video content for my 

FREE 7-Day Meditative Exercises Challenge 

This is a 7-Day introduction to Meditative Exercises for those who are to busy to learn meditation!

A 7-Day FREE course that will give you real life tools to self manage stress .. learning five meditative exercises that are practical, straightforward and immediately beneficial for releasing stress and tension .. right in the middle of a busy life!

Be the first to hear about the Meditative Exercises Challenge with our sign up below..

Sign up for our FREE 7-Day Meditative Exercises Challenge

Self care practices

Are you on our FREE Monday Meditation Musings email list? This is a FREE weekly email designed to provide an inspirational (and meditative) kick-start to your week .. a little meditative nourishment! 

You can sign up for Monday Meditation Musings here. 

This week .. a brief Meditative Exercise that is deeply relaxing and refreshing for mind and body.

Have you noticed how often you hold your breath?

Busting Stress article

You might like to read a recent article that appeared in the Bayside edition of Mamamag (Feb 2015) where I wrote about ..

Busting the Stress of Busyness

and introduce two very powerful and simple Meditative Exercises to release the daily (or hourly) build up of tension and tightness in mind and body.

"the best approach to managing stress is a proactive and ongoing one" Sarah, Quiet Mind Meditation

4-7-8 Breath Meditation

Sunday evening .. the pause before the start of the new work week.

I wanted to share one of my favourite Meditative Exercises with you tonight .. the 4-7-8 Breath. 

A Meditative Exercise is a simple, straightforward and brief practice that can be done pretty much anywhere, at any time. It enables you to apply the skill of meditation into the reality of everyday life : super easy and excellent for relaxing very quickly. 

This is an old recording .. but the exercise is as powerful as always.

Enjoy.

Busting the Stress of Busyness

Today I started working in my new office .. it's actually a co-working arrangement where I am sharing a beautiful, quirky space initially for one day a week .. so that hopefully I can get a little more productive and find a little more space for creative projects.

AND as I was waiting for my mid-morning latte at the cafe across the road, I happened to pick up the February edition of Mamamag .. to find my article printed on page 36!

SO EXCITED .. JUMPING UP AND DOWN!

I wrote about 'Busting The Stress of Busyness' and introduced two wonderful, practical and powerful Meditative Exercises for mums (and kids, and parents, and grandparents .. and everyone!) that allow us to be more proactive in self managing our stress.

Once we have these exercises in our life toolbox we will naturally find moments during the day to engage with them .. while waiting in the car for school to finish, while the kids are napping, or before heading to the next meeting.

The more you practice these exercises, the more you build your ability to release tension and stress, and connect with that feeling of calm that is always within.

Thanks Mamamag!

a simple morning meditation

*find a spot to sit comfortably and allow yourself enough time to just enjoy the place you have found yourself, allowing your mind and body to settle a little .. slowly bringing your attention to your beautiful breath
*enjoy a moment of just breathing .. watching/feeling/embracing this 'life breath' moving in and out of your body
*and then when the moment arrives when you feel a real connection to your breath .. take a slightly deeper inhalation and gently hold the full breath for a count of three (1-2-3)
*and then when you exhale .. release the breath like emptying a balloon ..with all the air escaping from you, right through to the very last drop of air 
*and then wait (between exhalation and inhalation) for the count of three (1-2-3)
*until your body asks you to breathe in again
*repeat this exercise a couple of times.

Then .. just enjoying this perfect moment in the best possible way .. by being present.

Meditative Exercises are simple, straightforward and powerful practices that may take only a few minutes but allow us to re-balance and refocus.  You can learn more of these simple, profound and immediately accessible Meditative Exercises  in our Meditative Exercises E-Book HERE 

Mmmmm Bee Breath Meditative Exercise

This is an extract from today's Monday Meditation Musing .. our free e-news each Monday morning straight to your inbox. Bringing a meditative thought to your week. If you would like to join the 'tribe' you can sign up through the link below.

BEE BREATH "BRAHMARI"

Based on a yoga pranayama (breathwork) practice known as Brahmari (Sanskrit word for 'bee') this Meditative Exercise encourages a deep 'letting go' of the breath, the jaw (because we often clench) and voice (because we often hold our voice). 

This exercise is soothing both for the natural lengthening of the exhalation, and also the vibration of the hum which helps ease a racing mind and loosen the throat. As a variation you can also use your thumbs to block your ears to intensify the sound and help draw your attention inward. 

* Start with just observing your natural breath .. noticing how you are breathing in this moment .. strong, patchy, long or short, deep or shallow? Just notice 
* Then, keeping your lips lightly sealed, inhale through the nostrils and as you exhale, sound the letter Mmmmmmm (the buzzing sound) 
* Sustain the Mmmmmm as long as comfortable or until you have exhaled completely (right through to the very end of the breath before your body asks you to inhale again) 
* Repeat. 
* Inhaling through the nose and humming as a bee as you exhale. Try not to force or control the breath as this will only cause stress; just slow and steady. 
* Continue for as long as you need to (for several minutes if comfortable) as the longer you sustain the humming exhalation the more relaxing the practice.  
Bee Breath can be used to encourage relaxation as part of your regular daily practice, or as a remedy in the 'heat of the moment'. The longer you continue the exercise the more relaxing the practice is likely to be, but do not force your breath as this will have the reverse effect and cause undue stress. Inhale when you need to and allow a rhythm to naturally unfold - never forcing the breath. 

And when you have finished the exercise spend a few moments just sitting quietly and noticing how your breath and mind 'feel' before returning to your day. 

* The Bee Breath practice is just one exercise from our "Meditative Exercises : Simple and Effective Exercises for Everyday Life" E-Book which is available on our STORE page ($9.95) 

Life Breath Meditative Exercise

Life Breath Meditative Exercise 

For twelve breath cycles (inhalation and exhalation = one breath cycle) we shall rest our awareness on our breath; 3 breaths with our hands gently across our belly; 3 breaths with hands at the chest/heart; 3 breaths just feeling the touch of air at the nostrils, and 3 breaths observing the natural & momentary pause that occurs at the end of the exhalation. 

Instructions 

* Take a moment to settle into a comfortable position either in a chair or lying on the floor. Make sure your back is straight and body relaxed. You may like to close your eyes - this allows us to feel a little more removed from the chaos around us and assists us in gently turning our attention inward. 

* Place both your hands on your lower belly and for 3 breaths (breathing in through your nose and out through the mouth) simply rest into the feeling of the slow rise and expansion of your belly through your hands. Take gentle un-rushed breaths and feel the gentle movement of your expanding then contracting belly (perhaps imagining a small balloon expanding deep inside your belly). This is diaphragmatic breathing which tells the body ‘all is ok, you can relax’. 

* When exhaling (through the mouth) allow the breath to ‘fall out’ of your body. You could also try gently engaging your abdominal muscles at the end of the exhalation to release the very last bit of air from your lungs. 

* Don’t rush to the next inhalation .. just wait. 

* For the next 3 breaths place your hands on your upper chest/heart area feeling the rib cage widen and the chest lift, noticing how your shoulders, chest and upper back move slightly as you inhale. Keep your shoulders relaxed and try not to hold your breath at the top of your inhalation (which signals to the body that danger is imminent). 

* Next rest your hands in your lap and for 3 breaths hold your awareness at the nostrils feeling the cool stream of air as you inhale, and the warmer breath as you breathe out. 

* Finally, for the final 3 breaths place all your attention on just the exhalation and the very slight pause that appears at the end of the exhalation (before the body asks you to breathe in again). Simply notice that momentary pause ... the stillness and emptiness of that one moment. 

Before finishing the exercise allow yourself a few moments just to sit and breathe normally, listening to the sounds around you and enjoying the quiet before you return to your day.

This Meditative Exercise is introduced in our Quiet Mind Meditation E-Course as a starting practice.  To teach us how to feel and observe our breath.

The E-Course starts 1st JANUARY 2014 with 31 daily emails designed to gently build on your knowledge and understanding of meditation. PLUS we are there to motivate, encourage and support you along the way .. it's the perfect start to a new year and you can participate while at the beach, at a ski resort or in the office.  EARLY BIRD SPECIAL until 22nd December.

The Breath

(Pic: Note To Self Just Breathe by Holly2007)

My first meditation instruction occurred when I was a teenager .. and it was all about the breath. 

Using the breath as an anchor in meditation is what I call a 'foundation practice' .. a good place to start before moving onto other meditation practices.  

The breath is an ideal anchor as it is readily available to us (you don't need to remember to bring your breath with you to meditation class!) and is a great biofeedback tool (so you know how you are travelling in any moment).  Using the breath to balance body and mind is an ancient practice (in yoga called pranayama or breath mastery) and many of our Meditative Exercises that we practice in class are based on these tried and tested practices. 

Incorrect or inefficient breathing makes us feel anxious, tired, foggy in the mind and distracted.

Good breathing (diaphragmatic) makes us naturally feel more at ease at it restores our body's natural regulatory system .. 'feeding' the brain with vital oxygen which is often the reason behind that foggy, distracted feeling.

"Moving your diaphragm when you breathe communicates to every cell of your body that you are 'safe'," says biochemist and author, Dr Libby Weaver.

If you are interested in learning more then you might like our new E-Book : Meditative Exercise: simple and effective exercises for everyday life - simply go to our Shop for instant download ($9.95).

Shrug it out!

Meditation is not rock-science .. it just takes a little interest, a little patience and a willingness to DO IT! 

Meditative Exercises are ideal for all those who say "but I don't have time" or "I'm too busy" because these wonderful exercises may only take  2-3 minutes, yet they can have an immediate and profound impact on how we are travelling in our day and life.

We have just launched our Meditative Exercises E-Book which focuses on cultivating an awareness, or mindfulness, of our body and breath.  You can purchase ($9.95 for immediate download) the Meditative Exercises E-Book here

And I have provided some instructions below for a movement exercise that is great for releasing tension in the neck and shoulders, areas were many of us habitually hold a lot of stress and tightness. In this exercise we become powerfully aware of the difference between holding and letting go.

Shoulder Shrug

1. You can do this exercise standing or seated, just keep your head up and shoulders back, with arms hanging loosely by your side. Observe and listen to your body throughout the exercise.

2. Taking a deep inhalation, raise both shoulders up towards your ears (a gentle squeeze)

3. Then while holding your breath for a moment, roll your shoulders back slightly (towards the back of your body)

4. Then when you exhale, dramatically allow your shoulders and the exhalation to whoosh out of your body, a completely letting go to the power of gravity

5. And then rest a moment until you are ready to take another inhalation

6. Repeat about five time

.. and yes I realise that shrugging your shoulders is not going to enlighten you, help you win tattslotto or make you blissfully happy .. but it can radically change how you feel in your body and mind in this moment.  

And realising that we can powerful change the way we feel in a given moment .. well this is a life tool!

Another Meditative Exercise

We just released our new E-Book : Meditative Exercise: simple and effective exercises for everyday life (simply go to our Shop for an instant download ($9.95) and then this weekend I found another great little meditative exercise from a very old post.

Originally from Now & Zen the exercise is called 'Four Corner Breathing' and comes from Lucy Jo Palladine, Phd.D., psychologist and attention expert, and author of "Find Your Focus Zone".

If you find yourself loosing focus during the day, daydreaming too much or just unable to keep your mind attentive to the task at hand .. try this technique to change your mind state.

Four Corner Breathing uses an outer focal point (a four sided object such as a mirror or door frame) with deep, rhythmic breathing.

Four-Corner Breathing

1. Find an object nearby that has four corners ~ a box, mirror, computer monitor, or even a sheet of A4 paper.

2. Start at the upper-left-hand corner and resting your gaze at that point inhale for 4 counts.

3. Turn your gaze to the upper-right-hand corner and hold your breath for 4 counts.

4. Move to the lower-right-hand corner. Exhale for 4 counts.

5. Now shift your attention to the lower-left-hand corner. Tell yourself to relax and smile.

Repeat 3 to 5 times, or as often as you like .. another great little Meditative Exercises to add to your toolbox!

If you would like to learn more about Meditative Exercises .. and receive instructions for eleven more exercises then visit our Meditative Exercises E-Book here.

Rock-a-bye

Last Sunday we had our first Sunday Meditation Series .. with a focus for the month on

 

mindfulness of breath & body

 

A picture perfect Spring afternoon cast a beautiful stream of sunlight into the studio and it just seemed like the perfect way to bookend the weekend, and prepare for the week ahead.

 

In this course we are exploring Mindfulness "the cultivation of clear, stable and non-judgmental awareness" using our Breath and Body as our focus or anchor.  We are learning to gently hold our focus on our breath and body to allow all to settle and for stillness to unfold. 

 

With practice we discover that there is a place within that is always calm and peaceful.  That these are natural aspects of the mind that we can strengthen and develop .. so that in time we can remain clear and stable without struggling and our mind and body feel naturally content.

 

We started our first class with some meditative exercises to reconnect and anchor ourselves to our body.

 

The one exercise that I always receive great response to is the Rocking Exercise.  In this exercise we are drawing our awareness into the body and experiencing the body floating in space.  We observe 'holding' and 'letting go' within the body and when we stop and still, we find a beautiful point of balance which supports us in sitting a little longer. 

 

This exercise also helps circulate blood and energy through the pelvis, gently loosening the hips and lower back ... and I believe subconsciously associates with being rocked as a baby .. gently and securely rocked in the arms of love.

 

Rocking Exercise

 

1. Settle first into your posture and seat.  There is no rush.

2. Close your eyes.

3. Start by gently rocking your torso from side to side, this movement might be quite slow and short to start but as you rest into the movement you will find a natural rhythm will unfold. 

4. Explore with interest the constantly changing sensations of your body moving in space .. notice flow or holding, tightness or ease. 

5. Allow enough time for a rhythm to establish, a sense of ease with the movement.

6. We then start to shorten the rocking, until it is almost un-noticeable just an internal shifting, touching the edge of movement. 

7. Until we find a natural point of balance.  When it feels 'right' to stop and settle.

8. And here we can be still.

 

You may then continue with your personal meditation practice, or just rest for a few moments before returning to your day and your next task.

 

A beautiful and simple meditative exercise that settles the body .. strengthening the mind~body connection and encouraging a healthier flow of energy through the body, and finding that point of balance.

 

Give it a go .. and let me know how it went.

 

Nine Round Breathing Technique

A Meditative Exercise. 

A simple focusing technique that can be done at the beginning of your meditation practice (to ground and connect with the breath) or as a daily meditative exercise when you need to relax and let go NOW!

This meditative exercise is especially useful when you are highly agitated or excessively active.

Find yourself a space on the floor or in a chair - extra nice if you can find somewhere with a little natural sunshine - and if you have the luxury of time and space, cover yourself with a blanket and ensure you set a comfortable position.

Close your eyes.  Settle.  Realise that in this moment there is nowhere you have to go and nothing you have to do.

Feel the warmth of your body, the light and sounds outside.

Take a moment to just inhale and exhale through the nose - gently bringing your attention to the fact that you are breathing

Notice the rhythm of your breath.

In the Nine Round Meditative Exercise we hold our attention (our focus) on the gentle movement of the air at the nostrils.  As you inhale, notice the slightly cooler air at the entrance of your nostrils .. as you exhale, notice the warmer smoother movement of air.

In this exercise we place our focus on the flow of air into each nostril separately:

1. For three rounds of breathing (breathing in and out is one round) – imagine as strongly as you can that you are breathing in through the left nostril and out through the right

2. For the next three rounds of breathing – reverse the process, and imagine as strongly as you can that you are breathing in through the right nostril and out through the left

3. For the final three rounds of breathing – focus on breathing in and out evenly and smoothly through both nostrils

4.  Repeat this exercise .. in fact, you can repeat this exercise as many times as you wish or have the time for.

In meditation we deeply relax the body and calm the mind.

After meditation we re-engage with our day and our tasks with renewed energy and awareness.  Allowing the mind to still and the breath to release (through the practice of meditative exercises) we clear away the noise and debris of the mind, and allow space for new thoughts to arise.  In this spaciousness healing happens.

Adopting this simple exercise for just 15 minutes a day .. you may transform yourself and those around you.

Namaste 

Onsite Meditation Classes

On July 26 I was invited to share meditation with the team at Mitre10 (Metcash) Australia as part of their Stress Down Day (a Lifeline initiative).

 

And what an amazing day!

 

The HR team had suggested a series of classes run across the day, so that as many of their team as possible were able to attend.  We ended up with six 'Introduction to Meditation' sessions so that participants could select the best time to attend; and I focussed on practices that would assist with self managing and reducing stress.

 

“Mitre 10 (Metcash) recognises that employee wellbeing can play a huge role in staff engagement, productivity and absenteeism. We are continuing to explore different ways of nurturing our employee’s wellbeing. Introducing employees to meditation is one way of recognising the impact of work stress on all of us and how as an employer, we can contribute to our employee’s wellbeing!” Human Resources

 

I felt the best place to start was with some powerful, practical and immediately beneficial Meditative Exercises .. exercises that are based on key elements of longer more traditional meditation practices.  They may only take a few minutes but their impact can be significant and measurable, and they provide an excellent starting point for those new to meditation.

 

Meditative Exercises empower us to self manage our stress, quickly and easily, so we can shift from stressed ~ to calm ~ to relaxed; and then get on with our day refreshed and focussed.

 

Some feedback that I received this week ...

 

"I thought it was a terrific initiative. Very useful”

 

“I loved it!”

 

“The session was useful as there were a few different techniques that Sarah showed which I thought would be more effective and helpful in focussing better during meditation”

 

"business has become highly stressful from a work load point of view, anything we can do to help our people cope with this is worthwhile, congratulations to HR on this initiative”

 

“Great idea and effort for the company to arrange this for their staff, especially those new to meditation. Great job!”

 

and

 

“I was pleasantly surprised with how effective the techniques taught were. I did find myself feeling quite calm and relaxed after the session”

 

Do I not have the best possible job? 

 

Thank you everyone at Mitre10 for your enthusiasm and openness.  It is constantly inspiring to share meditation with others and witness their realisation that there exists within each of us a place of deep ease and calmness .. underneath the noise and mental chatter.

 

You can find out more about onsite meditation options at www.quietmindatwork.com.au or contact sarah@quietmind.com.au 

Yes You Can Meditate!

Ever noticed how slow and inefficient your computer becomes when you continue to load up programs, images, movies and apps?

 

In the yogic tradition it is believed that every thought, emotion and experience we encounter in life, leaves an energetic imprint on our mind; and when our mind is overwhelmed with information and sensory input we often find our ability to think clearly and creatively becomes compromised. Like computer memory, we cannot expect to perform at our peak if we fail to regularly delete some of the unnecessary information and refresh the system.

 

I recently ran a workshop titled "Instant Relief - Meditative Exercises" during which participants learnt some simple and practical exercises that can be done 'in the moment' to self manage stress and relieve tension and tightness in the body and mind.

 

Meditative Exercises are simple, practical and powerful techniques that allow us to break the pattern of rising stress, releasing tension and gaining a sense of balance and ease ~ whenever we need to. Often based on key elements of longer and more traditional meditation practices, they can be easily incorporated into daily life. We learn to relax .. anywhere and anytime.

 

Learning to stay cool under pressure, diffuse tension and stress as it accumulates through the day, and implement simple practices that deeply rest us (body and mind) ~ enables us to step back from the edge, see the bigger picture, tap into our innate intuitive abilities and bring forth creative solution.

 

"Breathing In ~ Breathing Out" Mantra

A mantra is a word, phrase or sound that can be said aloud, or repeated silently in your mind. The word Mantra literally translates as 'something to lean the mind upon'. As we immerse ourselves in the rhythm and sound of the mantra, it starts to weave itself into the rhythm and sensation of the breath, enveloping us into both the mantra and the breath. This exercise could take just a few minutes .. or might become your lifelong meditation practice. All you need is right here.

 

1. Close your eyes, check your posture and take a few deep relaxing breaths

2. Try to remain alert and aware as you just pay attention to your breath for a few moments

3. When ready begin the reciting the mantra silently in your mind: "Breathing in" on the inhalation ... "Breathing out" on the exhalation

4. Silently and gently allow the mantra to synchronise with your natural breathing rhythm (trying not the change the breath)

5. As you inhale through the nose think "Breathing in" .. as you exhale through the nose think "Breathing out"

6. If you notice your mind starting to space out or you get lost in a thought; try repeating the words more precisely or accentuate the rhythm

7. To bring the exercise to a close, gradually let the mantra soften until it fades into silence

8. And allow a little time to sit in the silence before returning to your next task.

 

It really is quiet simple. And delightful and profound. Just a few minutes silently reciting the "Breathing in - Breathing Out" mantra is all you need to begin your meditation journey.

 

If you would like to learn more about meditation and starting a regular practice our 31-Day Meditation E-Course starts on Monday 1st JULY (further details posted below).

Grounding

GROUNDING

Grounding is a very simple and popular practice that reconnects us with our body, our mind and the world around us. 

This practice can be even more powerful when taken outside, into nature as studies have shown that being barefoot on the grass can trigger a fall in blood pressure and heart rate, igniting our senses (which refreshes and invigorates) and providing us with a deeper sense of being ‘grounded’. 

In this exercise your task is to spend a few minutes without your shoes, connecting with the grass and earth beneath you. You imagine that through your feet are roots that extend and anchor you deep into the earth below you.

~ find a patch of green grass and remove your shoes 

~ take a moment to notice the broad sky above you 

~ notice the weather, the floating clouds, sunshine or wind 

~ close your eyes and really feel the breath of the day on your face 

~ smell the world around you and open your ears to your unique sound-scape ~ bring your awareness to your feet, the touch of the earth and grass beneath you 

~ imagine roots extending through your body and feet reaching deep into the earth below 

~ notice how the grass feels .. ticklish, coarse, wet, soft, squishy 

~ wiggle and swish your feet around .. delighted in the playfulness of the moment 

~ simply enjoy the touch of the grass beneath you and breath in the air for a few minutes 

~ when ready to finish .. make sure that you smile inwardly aware of just how wonderful it is to be part of the greater natural world in this moment

A Little Meditative Moment

 

The last week has been ALL about Meditative Exercises .. simple, practical and short meditative practices that helps us get rid of the unwanted symptoms of stress, clear out the clutter and rest mind and body .. when we need to, right in the moment!

 

I feel like I have been swept up into a little cosmic bundle of excitement around meditation and a renewed interest in finding tools that allow us to bring the benefits of meditation into our busy, demanding and chaotic daily lives.

'Mindfulness' in schools

Great article in The Guardian online today .. "Could meditation be the answer to exam nerves?' Mindfulness' is the latest big thing in schools. What is it and why is it so popular?"

Reporting on the growing interest in ‘mindfulness’ practices in the UK school system .. with results of recent studies due to be presented at a conference in London later this month (I will be watching with interest).

Finding your Happy Place

Two happy place suggestions for you today ...

Festive Season Meditation

A FESTIVE SEASON MEDITATIVE EXERCISE

Meditative Exercises are brief and simple practices that provide us with an opportunity to simple PAUSE .. BREATHE .. and LET GO.   In this way we apply the apply the skill of meditation into the busy-ness of every day life.

The festive season (and the lead up .. such as this week!) can be a stressful and anxious time. There is lots to be done, the shops and streets are too busy, we find ourselves constantly spending money and worrying subconsciously about how much, there is cooking, cleaning and organising to handle. This is when our regular meditation practice can be put into the 'not enough time' basket .. which only makes us feel more frantic and out of touch.

Meditative Exercises can fill the gap until you settle yourself and find some time for your usual meditation practice.

What we need however is a mindfulness bell .. the bell that tolls at retreat to remind us to pause and observe body and mind, to take a breath and reconnect. .. and Christmas carols can be a wonderful mindfulness bell!

Each time you are notice a christmas carol (or festive music) .. you bring your awareness right back into the present moment. When we are present we become aware of our mind and body, and are reminded to take a moment to do a meditative exercise to calm and ease.

Each time you notice a christmas carol playing ..

PAUSE what you are doing

NOTICE where is your body .. where is your mind?

RELEASE your shoulders, your jaw, your face and allow a moment to scan through your body noticing any areas that you can relax and soften

BREATHE slow, gentle and long. Take your inhalation through the nose and feel the cool air .. take your exhalation through your mouth, allowing the breath to simply fall out of the body

OBSERVE how simple and relaxing it is to just breath and pause a moment. And in this moment everything is manageable and ok.

GIVE thanks for this breath, this moment, this day.

SMILE to yourself and to others to share the spirit of the season.

By practicing this technique regularly over the coming week, little by little, a subtle relaxed alertness will begin to weave into your day. When you know that you can access this relaxation at any time you will begin to feel more in control and in touch with your life. Even on the busiest of days (or perhaps, especially on the busiest of days) you can always find a moment to pause and breathe.

"In the clarity of a quiet mind,

there is room for all that is actually happening

 and whatever else might also be possible."

(Ram Dass)