LIFE GOES ON: How to Meditate

DEAR DOCTOR KATHLEEN,

 

How do I meditate? I know it’s good for me but I have no method. Please help us all with the basics.

YEARNING FOR INNER PEACE

DEAR Y.F. I.P.,

CLOSE YOUR EYES AND GIVE YOURSELF THE GIFT OF TIME

Come inside your quiet self,

a place of peace and serenity…

Quiet your mind.

Turn off your thoughts.

Go inside.

Everyday.

Once a day.

Your special time…

Find a quiet peaceful place in your home.

Make a space for yourself…

Surround yourself with sun, warmth, beauty;

Your sofa, a pillowed-chair…

Make yourself comfortable.

Anywhere…

Sit with straight spine,

Head rests easily on your neck.

Arms are at your side or in your lap.

Feet on the floor or cross-legged…

Let go of every muscle.

Relaxed body…

Relaxed mind…

Close your eyes.

Do nothing.

Notice your breath.

In and out.

In and out.

In

and

Out…

Notice thoughts come in and out.

Return to your breath.

In and out.

Notice your breath…

Deeper

Now shallow

Slower

Now faster…

And transcend to

No thought.

No breath.

No where.

Away.

Transcended.

Peace and serenity…

20 minutes each day.

Every day.

BLISS.

ALSO, do the following BREATHING EXERCISES to  lessen physical symptoms of anxiety and depression

USING YOUR BREATH TO CALM DOWN:

Exercise 1. Abdominal Breathing

1. Breathe through your nose.

2. Inhale slowly, pushing your abdomen out, letting the air gently fill your lungs.

3. Expand your chest, letting it fill with air, fully and completely.

4. Hold 5 seconds.

5. As you exhale, draw in your abdomen, pushing out the air from your lungs.

6. Repeat 10 times.

Exercise 2. Rhythmic Breathing

1. Inhale slowly and rhythmically through your nose for a count of 8, filling your             lungs deeply and fully.

2. Hold for a count of 8.

3. Exhale slowly for a count of 8.

4. Hold your breath for a count of 8.

5. Repeat 10 times.

Exercise 3. Cleaning Lungs Breathing

1. Breathing through your mouth, blow out air from your lungs by quickly

contracting your abdomen in sharp bursts. Do 60 in one minute.

If you feel dizzy, slow down.

Exercise 4. Panting Breathing

1. Pant like a dog with your mouth open and your tongue relaxed.

2. Count to 100.

3. Breathe in and out at the same speed as when panting, but this time,

keep your mouth closed and breathe through your nose.

LIFE GOES ON©

Kathleen Cairns, Psy.D. is a licensed clinical psychologist in private practice in West Hartford, Connecticut. She works with adults, adolescents, and couples. You may call her at 860-236-5555 to make an appointment. She is the author of “The Psychotherapy Workbook.” You may email her at kathleen.cairns@mac.com and she will try to answer as many of your questions as possible.

www.kathleencairns.com

Life goes on… and every day matters…