Meditation 3 – Music, Mantra and the Breath

quiet the mind

 

Meditation 3 – Putting it together

Music, Mantra and the Breath

 

 

This is a 3 part easy intro to meditation

Please see Meditation 1 and Meditation 2 here first

 

1. Putting it all together

Get comfy, where you will be undisturbed

Start listening to your music

 

2. Develop your full breath

As you breathe in

 Let the belly rise

Let the waist expand outward

The lower ribcage opens

The shoulders lift

 

As you breathe out

 

The shoulders soften

The ribcage closes

The waist retracts

 The belly falls

 Breathe at a rhythm you can comfortably manage

 

3. Start the Well Being mantra

Say it softly in your mind.

As you practise synchronise it with your breathing

 

                In breath

 “Breath more deeply”

                Out breath

 “Go with the flow”

                In breath

 “It’s all easy”

                Out breath

 “Relax, let go”

 

Repeat

 

Work toward doing this mantra 10 times

 

When you start meditating, you will notice your thinking wanders. This is just the natural process of your mind learning how to quiet

 It is normal

Just go with it

 

Whenever you notice you have wandered off….bring your attention back to your breathing and start again

 

If it didn’t come easily to you today – just chill… and try again tomorrow

meditation-quote

 

 

With Love

Jacqueline

 

 

 

Meditation 1 – A beginners guide

quiet the mind

 

This  introduction to meditation,  uses music and a mantra

 

Music  can be really helpful to relax and slow your breathing

I have used this soothing music (spiegel im spiegel) for many years

https://www.youtube.com/watch?v=tOgIGvDM06U

Use any piece of music you like, to induce a slow,  rhythmic breathing

 

Start

Get comfy, where you will be undisturbed

Laying down, sitting up. Doesn’t matter

Under a fan or a duvet perhaps, so your environment is temperate

Palms open

Shoulders soft and down

IPod and ear buds in place

Music ready

Eyes closed

 

Get as comfortable as you can and start listening to your music

 

Develop a 4 part breath – just take in a little breath on each count of 4 and then slowly out again for a count of 4.

So,……. In…2….3…..4……and Out…2….3…..4

Use the music to guide and support your breathing – Over time, as you practice and relax, it will come naturally

 

Count 10 breaths in and 10 breaths out

If you don’t manage to get to 10 before your thoughts wander

Start again at 1

Only restart a couple of times before gently letting your practise go for today

 

 

When you start meditating, you will notice your thinking wanders

This is just the natural process of your mind learning how to quiet

It is normal

Just go with it

 

Whenever you notice you have wandered off….bring your attention back to your breathing and start again

If it didn’t come easily to you today – just chill… and try again tomorrow

 

Start healing

 

with Love

Jacqueline

Meditation 2 

Meditation 3

Better Sleep – A Journey to Well Being

 

1. Develop good sleep habits

Develop a routine that you will easily be able to follow for 3 weeks – every night. Here are some suggestions:

  • Cease watching TV, exercise, alcohol, any computer activity 30-60 mins prior to bedtime
  • Have a drink
  • Brush your teeth
  • Play some soothing music
  • Listen to Yoga Nidra
  • When a sleep wave hits, act on it immediately
  • Wake up at the same time and go to bed at the same time (can be difficult for shift workers)

Practice the identical routine every time it is getting close to your bed time.

Your mind and body will begin to recognise that this is time to go to sleep

2. Develop a new story about sleeping

Instead of:

  • I’m tired
  • I’m not sleeping well
  • I was awake from such and such to so and so
  • Today is going to be dreadful, cos I’m so tired

Say things like:

  • Other people sleep ok
  • I’ve slept ok in the past
  • There is no reason why I should not have a good nights sleep
  • I’m going to relax a bit more about this
  • Be easy with myself
  • My body is clever, it knows what to do

Change your story every time you realise you are thinking or complaining about your lack of sleep

3.  Catching the sleep wave

If you have trouble falling asleep, or if you have trouble going back
to sleep after waking up during the night, you may want to try to tune 
in to your ‘Natural Sleepiness Cycle.’ This an important concept that is not
well known. Sleepiness tends to come in waves every 60-90 minutes or 
so. For example, you may have had the experience that you were reading 
or doing something else, felt sleepy, decided you would ‘just finish this chapter’
…but by the time you had ‘just finished this chapter,’ you were no longer sleepy. 
(Some people refer to this as ‘getting your second wind.’) This is the 
Natural Sleepiness Cycle in action. During the four to six weeks of this
program, when you notice yourself getting sleepy and it is around bedtime
(but not before about 10pm), drop everything and head for bed.” (To Continue Scroll Down)

 

“Because sleepiness comes in these 60-90 minute waves, falling asleep is a bit
like surfing – you have to catch the wave of sleepiness.
If you miss one wave, just as in surfing, you cannot force the next wave to
come; you simply have to wait for it to arrive. The wave of sleepiness 
sometimes lasts for as little as 5 or 10 minutes, which is why it is 
important to drop everything as soon as you feel the wave coming on. 
You will not have to ‘drop everything’ like this for the rest of your 
life – just do it until you are comfortable that your sleep is back on track.
(This surfing analogy is another way of describing the ‘Natural Sleepiness Cycle’,
or ‘Ultradian Rhythm’, to give it its technical name).”

Sample from “Sleep Better Without Drugs” 4 – 6
week self-help program

Yoga Nidra

This is a deeply relaxing process that will teach your mind and body how to relax and switch off.

Google Yoga Nidra and find a voice and length that works for you

Give it a go every bed time for 3 weeks

And finally……

If you do wake up in the night….train yourself not to look at the clock. This will help you to stop focusing on the times you are awake.

With Love