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Mindfulness Techniques: Meditation

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Welcome to week two of the mindfulness series. Today’s I’ll be talking about incorporating meditation as a mindfulness technique.   If you have missed any part of the series, click here to catch up! As always, remember my disclaimer before practicing any mental health information. 

Meditation: Just Breathe

This week we are breaking down the fundamentals of mindfulness technique,  meditation. Feel free to download the graphic to keep it as a cheat sheet.

Before you start the meditation, the first thing you want to do is to make sure you will not be interrupted for about 10 to 15 minutes, including silencing all devices in the area during your meditation. In the beginning, try to find a timeframe for each day of the week. It takes a bit of practice before it becomes second nature.  The more you practice, the better you get at it.  Therefore try to carve out time daily to meditate even if you can only manage 5 minutes. 

Now that you know when now it is time to think about where.  Mindfulness meditation can be done in a chair or on the floor, whichever is most comfortable for you.  Wear something which does not restrict your movements.   You are going to focusing on a point in front of you. Since you will be keeping your eyes open, feel free to set the mood with candles or incense if so desired.  

Once you have the time, place, and mood set, it is time to have a seat.  Makes sure you keep your back straight; you can use a cushion for this.  Find a spot on the wall and keep your eyes trained on it. If you sit in a chair, put your feet flat on the floor if you are sitting on the floor and cross your legs.  Now, rest your hands palms down on your thighs. If you start to feel tired from holding the meditation position, take a break and readjust. 

Turn your attention inward to your breathing.  Notice the air filling your lungs as you inhale. When you exhale, pay attention to the sensation of air leaving your body.  Also, recognize the rise and fall of your chest as your breath.  Finally, listen to the sounds you make as you breathe.

It is natural for your mind to wander.  If you find yourself getting upset or frustrated because you can not stay focused on your breathing, do not fight with yourself.  It is perfectly normal for this to happen, which is why practice is so important.  Notice your thoughts without judgment. Acknowledge your mind has moved away from your breathing, then return your brain to your breath.  Do this as often as needed. 

That is all to it.  It sounds simple, but it does take some time to master.  The more consistent you are, the better the results.

Let me know if you tried this! Use the hashtag #taysbpkitchen and #mindfulness
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I’m the Tay behind Tay’s Bi-Polar Kitchen. I started this blog to share my kitchen and mental health wellness journey. I want to show people they are not alone in their struggles, combat the stigma associated with mental disorders, and be open and honest about their mental health. In my opinion, these three issues stand as barriers to seeking treatment. If this website inspires someone to move closer to mental health wellness for themselves or another, my work has been done.

Welcome to my table; I hope you say a while.

"Out of suffering have emerged the strongest souls; the most massive characters are seared with scars." - Kahlil Gibran

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