Meditation & Breathwork

Lets Find The Time to Meditate

In today's fast-paced world, finding moments of stillness and connection has never been more essential. Meditation, breathwork, and grounding practices offer us keys to unlock new pathways to inner peace and enhance our overall well-being.

As we navigate the chaos of modern life, these techniques allow us to tap into the calming energy of the present moment, and find a deeper awareness of ourselves and our surroundings. Here, we will explore the transformative benefits of these practices, tips for incorporating them into your daily routine, and guide you on a journey toward greater mindfulness and tranquility. Whether you're a seasoned practitioner or just starting out, join me and lets get right into the serene world of meditation, breathwork, and grounding.

Take a moment to pause and ground yourself—are you ready? Let's begin.

As you inhale, picture a calming, restorative energy entering your body, filling you with vitality and strength. With each exhale, imagine tension and negativity effortlessly leaving your body, allowing you to feel deeply relaxed, centered, and fully present in this moment. Take 3 more deep breaths before you return your awareness back to here and now, back to the task at hand.  Congratulations—you’ve just completed a micro-meditation. In just a few minutes, you’ve taken a simple yet powerful step to ground yourself, reconnect with your inner balance, and bring everything back to center. Lets look into some tools, tips & techniques to optimize your meditations. 

Tips For Getting Started

Setting up your meditation space:

• Find a relatively quiet, private spot (cool environments are best)
• Silence your cell phone
• Make sure your sitting position is comfortable
• Meditate in the same place every day if possible
• If you have pets, keep them in another room while you meditate
• Remove tight articles of clothing like watches and belts

A little pep talk I like to give myself before I meditate is one we call "Want Nothing, Do Nothing, Be Nothing"

All day long, most of us are busy wanting things, doing things, and being things. Meditation offers us a chance to drop all this for a while.

In fact, a great tip for settling into deeper meditations is to tell yourself at the beginning of your practice, "For the next 30 minutes, I want nothing. I do nothing. I am nothing." This will help you let go and relax.

Sounds Of Meditation

These are my own favorite sound tools produced and provided by others via YouTube. I linked them here for you to enjoy as well, and don't forget to like or subscribe to the rightful owners and pages if you enjoy them, I am simply the messenger. So I encourage you to find a comfy spot, a book, your journal or maybe just your thoughts and let your mind be soothed while you relax your body. This doesn't need to take too long, 10-15 minutes is enough to ground you and return a sense of balance and if you have more time, stay as long as you wish. The most effective for me seems to be about a 30 minute meditation with whichever frequency is appropriate for the moment or the need...Pop over the BLOG page and see my blog post called  "Binaural Beats & The Deets"...in that post I get right into the goods on why a sound bath is good for you and how to know which beats will help you with what, and some tips on incorporating these new sounds into your meditations.

Breathwork- The Breath of Fire 

Breath is universally acknowledged as the very first and final act of life. Between that initial inhale and our final exhale, we are constantly breathing. Through every moment—our joys and sorrows, triumphs and challenges—our breath is always with us, steady and unchanging.

when I feel like I cant count on anything else, I remember....It’s the one constant that carries us through life.

-A

How to Practice Bhastrika Pranayama 

First Round 

• Sit in a cross-legged position 
• Make sure your spine is erect.
• Place your hands in a loose fist in front of your shoulders.
• Your elbows should be close to your body.
• Your shoulders relaxed.
• Breathe in through your nose with normal forceful breaths, raise your arms straight up and open your fists, and spread your fingers.
• Breathe out through your nose with forceful breaths, bring your arms back down close to your body, and close your fists in front of your shoulder.
• Repeat this for 15-20 breaths. Always listen to your body. If you feel lightheaded, do fewer breaths at your own pace with longer breaks between the rounds.
• Place your palms on your lap facing the ceiling.
• Breathe normally and observe the sensations in your body.

Second Round 

• Make sure your spine is erect.
• Place your hands in a loose fist in front of your shoulders.
• Your elbows close to your body
• Your shoulders relaxed
• Breathe in through your nose with normal forceful breaths, raise your arms straight up and open your fists, and spread your fingers.
• Breathe out through your nose with forceful breaths, bring your arms close to your body, and close your fists in front of your shoulder.
• Repeat this for 15-20 breaths. Always listen to your body. If you feel lightheaded, do fewer breaths at your own pace with longer breaks between the rounds.
• Place your palms on your lap facing the ceiling.
• Breathe normally and observe the sensations in your body.

Third Round 

• Make sure your spine is erect.
• Place your hands in a loose fist in front of your shoulders.
• Your elbows close to your body
• Your shoulders relaxed
• Breathe in through your nose with normal forceful breaths, raise your arms straight up and open your fists, and spread your fingers.
• Breathe out through your nose with forceful breaths, bring your arms close to your body, and close your fists in front of your shoulder.
• Repeat this for 15-20 breaths. Always listen to your body. If you feel lightheaded, do fewer breaths at your own pace with longer breaks between the rounds.
• Place your palms on your lap facing the ceiling.
• Breathe normally and observe the sensations in your body.

Grounding-The Key Points

Grounding techniques, often referred to as "earthing," have gotten significant attention in recent years for their potential mental health benefits. Several studies have explored the effects of grounding on various aspects of well-being. Here are some key findings:

1. Reduction of Stress and Anxiety: A study published in the Journal of Environmental and Public Health found that grounding can significantly reduce stress levels. Participants who practiced grounding reported lower levels of cortisol, the stress hormone, suggesting a calming effect on the body and mind.
2. Improvement in Mood: Research published in the Journal of Alternative and Complementary Medicine indicated that grounding can lead to improvements in mood and reductions in feelings of anxiety and depression. The study showed that participants who practiced grounding techniques experienced increased feelings of well-being and happiness.
3. Enhanced Sleep Quality: A study published in Sleep found that individuals who engaged in grounding while sleeping reported better sleep quality and reduced insomnia symptoms. Improved sleep has a direct correlation with enhanced mental health, as adequate rest is crucial for emotional regulation.
4. Pain Reduction and Emotional Relief: Grounding has been associated with reduced pain perception, which can alleviate emotional distress. A study in the Journal of Inflammation Research highlighted the anti-inflammatory effects of grounding, suggesting that it may help individuals cope better with chronic pain and the associated emotional challenges.
5. Increased Calmness and Focus: Grounding techniques, particularly those that involve nature, have been shown to enhance attention and focus. Research has demonstrated that spending time in natural environments can improve mental clarity and reduce cognitive fatigue, promoting a more relaxed state of mind.