, of Organic Twist to help guide you through a simple meditation focusing on breath work.
Step 1: Get Comfy!
Come to a comfortable seated position. You can sit cross-legged (add a block, pillow or towel under you if your feel tightness in you hip flexors), or sit on your shins (again, sitting on a block or towel if it bothers your ankles).
Step 2: Settle In
Place your hands on your thighs with your palms open in a receiving gesture. Close your eyes, let your jaw be soft, lips soft to touch and tongue resting behind your teeth.
Step 3: Scan and Breathe
Begin to breath through your nose and do a little internal scan checking in on your physical body for about 30 seconds. Then begin to watch your breath in your body and where your breath falls, gets stuck or deepens for another minute.
Step 4: Focus Your Breath
Exhale all of the breath out and when your lungs are empty, begin to inhale to a slow count of five, hold the breath at the top for five counts, exhale for a count of five, and then hold the breath at the end of your exhale again for a count of five. Continue this same breath work to a count of six (inhale for six, hold for six, exhale for six, hold for six). On the next round, try for a count of seven. After you’ve worked up to a count of seven, go back to five, this time making it a continuous breath without holding. Continue that five count continual cycle for 5-7 minutes. When thoughts begin to pull you away, as they will, watch your breath go in and watch your breath go out. Just this alone you can begin to calm your nervous system and help bring a sense of serenity over your entire being, then can extend into your day.
Step 5: Go Easy On Yourself
It’s important to note that your mind may pull you in different directions, be it negative chatter or distraction of a “to do” list. It's ok! Just remember to focus on the breath going in and going out. Just like a muscle, you are training your breath and it doesn’t just change overnight. Time, practice and patience is what will help you with your meditation practice. So sit, enjoy and breathe!