Throughout my healing journey, I have found it essential to have an arsenal of metaphorical “tools” ready to relieve stress and anxiety, retain a positive mindset, quell incessant mind-chatter (which plagues even the “zennest” of us), regulate my thoughts and emotions, and bring more balance and well-being into my daily life.
Of all the rituals I’ve deeply immersed myself in, meditation stands as one of the most profound practices in my toolbox. It's amazing how a simple 5-minute meditation routine can really relieve stress and if you started your day anxious, it can really turn your day around. Yet, it seems that meditation is one of the more intimidating practices to get behind, especially if you’ve never tried it. It’s understandable though. Doesn't scheduling the time to focus on your breath in silence feel like the LAST thing you have time for, or even able to do when suffering from high-stress and overthinking? Even if that’s not the case, maybe your 5, 10, or even 20 minutes of meditation might not turn out to be a “pure bliss” experience (cue ocean waves crashing across the sand with the sound of eagles in the distance). And, that’s ok because that’s not the point!
Meditation is not about perfection, it’s about presence. It’s about taking time to get into your body, feel your sensations, regulate your breathing, and create a symbolic “space” around whatever it is you’re feeling, thinking, and experiencing. There truly is no “right” or “wrong” way to do it, other than not doing it at all!
A GUIDED 5 MIN MEDITATION PRACTICE TO START YOUR DAY (OR REDUCE STRESS AT A MOMENT’S NOTICE)
The beautiful thing about meditation is that you don’t need anything, other than yourself, to do it. This practice can be done anywhere – including your desk at work!
1) Wherever you are, start by sitting up tall and closing your eyes.
2) Begin to notice your breath – Where is it sitting in your body? Is it deep or shallow? Restricted or free-flowing?
3) Begin to deepen your breath to a count of 5. Inhale for 5. Hold the breath at the top of the inhale, with lungs full, for 5. Exhale for 5.
4) Notice your sensations. Is your body warm or cold? Are there particular areas of tension? Is it heavy or light? Just notice, take inventory.
5) Notice your thoughts. Are they overactive, obsessive? Do you keep going back to a particular theme? Just notice, take inventory.
6) Bring your awareness back to your breath each time your mind wanders. This is the trickiest step and the one where judgment tends to creep in. Resist the tendency to judge yourself when your mind wanders. All thoughts and sensations are INFORMATION – nothing more and nothing less, neither good nor bad. Your body is sharing information with you, allow it to do so! Then, see if you can gently escort your awareness back to the breath. This practice of losing your awareness, regaining it, and re-escorting it is the delicate balance of meditation and is where the opportunity lies to witness ourselves and love ourselves unconditionally.
7) Gently begin to open your eyes and come back into the room.
8) Stay seated for a moment and pause – notice how you feel. How you’re breathing and thinking, as compared with how you started?
Essential oils are naturally-occurring chemical compounds found in plants. They derive from the plants’ roots, flowers, leaves, seeds, and more! Through the science of aromatherapy, essential oils can be powerful holistic tools to enhance your meditation practice.
Some of my favorite essential oils to soothe the mind and promote feelings of peace and restoration include flower-based essential oils such as Lavender and Chamomile (which come from the plants' flowers). Both balance the central nervous system, reduce inflammation and irritability, and harmonize the emotions. Another wonderful oil is Cedarwood, which is emotionally grounding and supportive. It acts as a “sedative” while quelling nervousness and tension.
FEATURED PRODUCTS TO ADD TO YOUR MEDITATION PRACTICE:
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SOOTHE MOODSET
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SEDATE MOOD OIL
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BRIGHTEN MOOD MIST
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MOOD MIST SET
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RETREATS & WORKSHOPS
Jennifer Rose Goldman offers exclusive self-care retreats and workshops to help you strengthen your self-relationship. Practices include gentle movement, breathing & meditation, aromatherapy & tea, guided visualization, and much more!
