1. A basic meditation which you could try for 10 minutes each day is to start by finding a quiet space and sit comfortably with your hands on your lap, keeping your back straight and neck relaxed.
2. Now breathe deeply and gaze into the middle distance and take nice deep breaths in through your nose and out through your mouth and on the last exhalation, close your eyes,
3. Notice your posture, the weight of your arms and hands, the sensation of your body touching the chair, your feet on the ground and what you might smell, hear or taste.
4. Now turn your mind inwards to scan your body from head to toe, observing any tension or discomfort then scan again making a note of the parts of your body that feel the most relaxed.
5. Notice any thoughts that arise without trying to alter them.
6. Now observe the rising and falling of your breathing in your body and where the sensations occur. Focus on the quality of each breath, deep or shallow, long or short, fast or slow.
7. Count 1 as you inhale, 2 as you exhale, 3 on the next inhalation and carry on in this pattern until you get to 10. Repeat this five or six times and if any thoughts appear to guide your attention back to your breathing.
8. Spend 20 to 30 seconds just sitting then slowly become aware of everything and slowly open your eyes.
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Reblogged this on BACK PAIN BLOG UK….
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