By Allyson Coffi n, DC
Meditation You Can Do Every Day M
editation is simple but isn't always easy. Many of us are programmed to believe we must be doing something all the time. If we are not doing something then we are not
doing enough. This is entirely untrue. Meditation practice dates back hundreds and thousands of
years. And it isn't just someone sitting next to an ocean chanting OM. It comes in many forms of quiet sitting, prayer, gardening, running, breathing and more.
People that have a regular meditation practice have claimed to experience many benefi ts including, but not limited to; stress reduction, better sleep, more focus, feeling as though they have more time, improved relationships with loved ones and increased creativity.
A practice can last 5 minutes or hours, it depends on how
much time you would Iike to devote to it, and what feels right for you. If starting a meditation practice is new to you, be gentle and patient with yourself. We live a life of distraction and just learning how to breathe may be enough to start.
Here is an easy meditation you can practice.
1. Sit in a chair. 2. Notice your feet on the ground, your back touching the chair and that you are breathing. 3. Place one hand over your belly button. 4. Notice your breathing and that your hand will rise and fall with each breath. 5. Count your breaths while you sit in the chair to a count of 20. Do not make your breath shorter or faster, just breathe and count. 6. Congratulations! You just meditated.
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This exercise can be done daily and it doesn’t need to take a lot of time out of your schedule to see results. Start with just 5 min- utes of sitting and noticing your breath and use a timer to indicate when those 5 minutes are over. Build up to 30 minutes when your schedule allows. If you fi nd your thoughts wandering, just gently bring yourself back to noticing your breath. It is completely fi ne and normal to have thoughts in your head at any time. The more you practice, the more you will notice benefi ts. Try it out! You will be happy you did!
Dr. Allyson is a Chiropractor in Yarmouth, ME. A Chiropractor is a doctor that diagnoses and treats muscle, skeletal and joint condi- tions. The intimate relationships between the spine and nervous system is the focus. Chiropractors help people correct the underly- ing problems so their body can innately heal from the inside out. For more information, visit
www.alignwithwellness.com or call 207-846-9499. See ad on page 3.
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