This week, I want to do some visualization and meditation exercises for you on the Fearless 5 Podcast.
Listen here on Anchor.
One of the things I always thought would be cool is five-minute meditations. I even bought a CD set once, called, “Meditations in a New York Minute.” I still have it. The idea that I can bring myself some peace in only a minute or two is GOLD to me.
I found a 20-minute meditation the other day on the Insight Timer app that completely relaxed me to the point I just got up from my couch afterward and crawled into my bed.
So let’s do a quick mediation for you now. Can we do a minute together? Obviously, you’re willing to devote FIVE minutes to your personal development if you’re listening to this podcast. What I’m talking about is focus. Can you focus on your breath for one minute?
The meditation script:
I’m going to time this out.
Sit. Close your eyes.
Hold still. It won’t kill you. This is just for one minute.
Take a deep, cleansing breath in. Now let it out.
How deep did you really breathe in? Let’s try another breath. Breathe in so deeply, you feel like you are filling your belly with air. No, don’t do it fast. Slowly. Nice, slow, deep breath in. Hold it a beat. Now slowly let it out.
Again. Breathe in deeply. Hold. Release slowly.
Ok. You did it! That was one minute! That was a start.
Ok, we just did the most basic meditation on Earth. Closing our eyes and breathing for a minute.
My Fitbit has a two-minute breathing exercise on it. I love it. I feel completely different after I do the exercise.
I’ve been under a lot of stress in the past 5 months.
I realized in the past few weeks I badly need to breathe. I wasn’t breathing deeply at all. I was holding it. I felt like the very act of breathing deeply was going to completely unhinge every joint in my body and I’d fall to pieces. When I started focusing on my breath and meditation again a few weeks ago, things started to shift. The tension started to lift. The stressors are still there, but I’m breathing now. I can hold space for myself now and get some oxygen to my overworked brain!
Life happens. It gets away sometimes. But we have to remain mindful of this and pull ourselves back through breathing. We can ground ourselves, breathe deeply, and come back to ourselves within.