MEDITATION

Turn to meditation

Light a candle, an incense stick, turn out the lights

In the beginning

You may feel restless

Remember that meditation has the power

To transform your life

Give yourself time to understand

Your inner mind

Try to meditate

At the same time

Every day

So, it becomes a routine

Start with 10 minutes

Undisturbed

No distractions

When your mind wanders

Bring your attention back

To meditating

Be comfortable

Bring your attention to your breathing

Focus your breath

Experience the air

Flowing through your nose

Out through your mouth

Inhale 1,2,3,4,5

Hold

Exhale 1,2,3,4,5

Close your eyes

Bring yourself away from distractions

Imagine yourself

In a serene environment

Listen to the gentle sounds

In your mind

Feel the beauty of this place

If your mind wanders

Bring it back to this place

Open your eyes

Focus your attention on your candle

Focus on the shape and the colours

When thoughts come

Observe them

Without engaging

When you have finished

Lay down

Close your eyes

For 5 minutes

Before you open them

Choose a smooth, enclosed path

Through a park or a forest

Away from people and noise

Inhale

Hold

Exhale

Anchor your mind to your walking

Observe how your feet

Rise and fall

Walk for at least 15 minutes

Enjoy the mindfulness

Meditation

Lowers blood pressure

Cholesterol

Relaxes nerve signals

Responsible for tension

In blood vessels

Reduces pain

Strengthens

The immune system

Makes you

More resistant

To disease

Calms you

Helps you sleep better

Helps manage the pain of a chronic condition

Meditation

Gives you

Increased concentration

Focus

Attention

Reduces cortisol

A stress hormone

Cytokines

An inflammation causing chemical

Eases anxiety

Promotes creativity

Imagination

Helps stave off Alzheimer’s

Improves learning ability and memory

Helps the production

Of serotonin

A mood enhancing chemical

It boosts feelings

Of well-being

Reduces depression

Promotes peace of mind

Mental clarity

Emotional well-being

Helps you to respond

Rather than react

Increases compassion and empathy

Increases self – awareness

-aspire-

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