7 Days of Meditation
Day 1 — The Quickie
This is a one-minute meditation in which you focus primarily on your pulse.
Its purpose is not to leave you feeling profoundly relaxed (which would be unrealistic in such a short time), but simply to illustrate how simple meditation can be.
Please leave a comment below, describing the effects — if any — that you notice.
Day 2 — Take a Breather
Today’s meditation is twice the length of yesterday’s — two minutes!
In it you’ll be invited to focus on and explore the rhythms of your breath. We’ll start with some slow deep breaths, then revert to an easy, natural tempo.
Breath meditations don’t work for everyone, and can be a bit awkward at first, but they have the potential to be a quick and reliable way of finding a sense of calm.
Day 3 — Listen Up
Listening is one of the simplest and most effective ways to calm the body and focus the mind — and in this meditation you’re encouraged to to do just that — tuning in to the sounds around you as though they were music to your ears.
Day 4 — Checking In
When you have too much to do, it’s easy to get caught up ‘in your head’ and to lose track of your body. This four-minute bodyscan will help you to reconnect and relax.
Day 5 — Come To Your Senses
It can be tiring to think all day. A mind that’s racing, full of worries and plans — or just consumed with detail — can also keep you up at night, unable to sleep.
But there’s a simple way to get some respite — you can redirect all that attention that’s normally processing thought, and run it through the brain’s sensory pathways.
When you do this, the body naturally begins to relax, and the mind starts to slow down.
Day 6 — Untroubled & At Ease
Movement and touch are two of the most neglected forms of meditation.
In this practice we use both, literally and figuratively, to help soothe and calm body and soul.
Note: This meditation will work best if you’re sitting upright in a straight-backed chair without armrests.
Day 7 — It’s Okay
Meditation can sometimes seem frustrating or difficult and whilst seeking calm, you may find yourself feeling agitated and restless. At such times you might be tempted to try harder, or to give up. But there are other options, which may serve you better.
Realistic expectations are always helpful, as is encouraging and supporting self-talk.
You might also find it helpful to call on your imagination, or to make use of helpful attitudes.
Found it hard to find pulse initially but once I did it was good
Thanks for your comment John.
It can take a little while to find the pulse, especially if you’re not in the habit of taking it.
However, once you get the hang of it you’ll be able to find it almost immediately; and it can then become a simple yet effective little meditation.
Yes indeed it takes practice! I do like the idea of doing this as the reminder to stop and think and breathe! Sometimes it works! Sometimes it’s difficult to find the pulse!!!
Yes. The pulse can be a bit tricky to find Marian. It might be reassuring to note that if you’re still breathing, it’s bound to be there somewhere!
And actually, it’s not that important whether you can feel the pulse or not. It’s sufficient just to pay attention to the sensation of one hand resting on the other.
I had to press hard to feel my pulse Light touch nothing but i became aware of my heart My chest was tight and my breathing shallow. I tried letting go
It can take some time / experimentation to find the right place to feel your pulse Ildiko. Once you find the right spot, it should be relatively easy / obvious to feel, and you won’t have to press so hard!
This was great technique, to find the pulse. I found my pulse and sat and counted till 60 beats, relaxing immediately. did it in middle of work just to center myself and loved this Matt.
I’m glad you found it useful Ayona. It’s good to hear that you’re putting it into practice at work.