ENJOYING THE JOURNEY your life


perhaps on your breath initially. Then with time, focus on other objects like bodily sensations, thoughts or feelings. You can ultimately learn to be more fully present in all parts of daily life, even in traffic, while having an argument with someone or when doing day-to-day routines like eating, walking, or even working. E.G. Sebastian, a speaker, author,


and relationship development coach from Beaufort, SC, swears by meditation. Accidentally turned on to it as a “belligerent” 17-year-old high school dropout with an “uncontrollable temper,” he credits meditation with helping turn his life around and propelling him to become a successful college grad and business entrepreneur. “I never knew that meditation and yoga would also cure my bronchitis, my headaches and other ailments I had,” says Sebastian. Those, he says, were the positive “side effects” of calming his temper.


MEDITATION 101: HOW TO BEGIN


There are many ways and techniques to meditate. Here is one way to get you started. Ideally, this is done in a quiet place, but it’s not necessary. You can even meditate at your desk or with chaos around you, as long as you can concentrate.


1 Find a time when you can set aside two minutes in your day. It’s best to do this two to three times a day for the greatest benefit to your body and mind.


2 Sit in a chair with your spine straight. Place a tiny pillow behind you to support your back.


3 Connect the tip of your tongue to the roof of your mouth behind your teeth. This position ensures that you connect the left and right halves of the body in a balanced energetic position.


4 Place your palms on your lap facing upward toward the ceiling.


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5 Close your eyes and look upward while your eyes are closed.


6 Exhale all breath from your lungs.


7 Inhale to the count of six. Hold for three beats and then exhale to the count of six. Repeat.


8 Focus on the rhythm of breathing for 30 seconds and build to two minutes. Do this two to three times a day. Eventually work up to 15 minutes for each meditation.


9 If your mind wanders, breathe into each of your thoughts until they disappear.


These days, Sebastian uses meditation to “help me


stay calm under any circumstances.” He can do it standing, walking or at his desk for anywhere from two to 10 minutes. “When I find myself tensed, I just lean back in my chair and do a few deep breaths with a slow “oohm” release.” Meditation, stillness, and the


permission to relax, is the way many people keep a balanced life amidst the constant busyness of a world overtaken by technology and a 24/7 mentality. In order to further incorporate


stillness into her life, Thomas designates one “quiet day” a week when she turns off all gadgets. “I call it phone fasting,” she explains. “I use that day to be more present with my family and friends; and more quiet, meditative and reflective. It really helps me to stay grounded. Taking the time


to be still can be transformative for those living busy lives, as well as those with health issues.”


HOW TO WORK STILLNESS INTO YOUR DAILY LIFE


• When sitting at a stop light notice the small things around you, including the leaves of the trees and how the light falls on them.


• Smile at the person next to you in the supermarket line.


• Lie on the ground and look up at the sky and watch the clouds move.


• Get off the interstate and take a new way home that is less congested and more natural or peaceful.


• Spend time in the garden with your hands in the soil, enjoying the feeling, smells and sounds.


• Write a letter or email to someone you haven’t spoken to in a long while. Celebrate the person with kind words.


• Sit in a church or synagogue in the middle of the day, even if it’s not your religion.


• Remove all electronics from your bedroom and notice how peaceful and restful your sleep becomes. (If you cannot remove them, at least unplug them.)


Get a step-by-step guide for mindful meditation at HealthyAdvice.com/Meditate


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