How do I get Started?
You Want to Begin a Relaxation or Mediation Practice
and You Need to Know More About HOW to get Started.
Six Questions and Answers
Plus 14 Tips coming up after the Q&A
Roots to Breath, Dona Anderson
I am
so glad Guided Relaxations, Mindfulness, Guided Imagery, Meditation,
breath exercises, awareness, and presence activities are now part of
many different types of wellness and training programs, and it doesn't matter what new name is attached to it.
In Yoga I feel Savasana, guided relaxation, or
meditation time is one of the most important parts of a Yoga practice.
It is what brings the whole body together, it is what quiets the mind
and restores the body. It is where we learn to be, learn the I AM.
Bringing My Practice to Life
I couldn't find a book
to use for my yoga relaxations or meditations when I started teaching.
And, I didn't like hearing the same thing all the time or just falling asleep so I wanted more for my classes.
When I was awake, I wanted to know it, listen, open and explore.
I wanted to hear different things so I could learn and build awareness
in my body, mind, and breath. I wanted to know more about yoga off the
mat and I wanted to share that with my students.
I wanted to bring these gifts into our everyday lives!
This lead me to
writing my own scripts and after a few years I thought about how others
everywhere might want some help to reduce stress and relax for
themselves and their family. I felt that what I was doing was meant for
more than just my use, my yoga practice. It was meant to be shared
with everyone, shared with the world. So one day I declared, I'm writing a book!
That was the beginning of, Simply, One Breath At a Time, my gift to the world!
Bringing Your Practice to Life
Q&A
What is Simply, One Breath At a Time about?
There are 65 different guided relaxations to explore and experience. Each relaxation invites you to relax, and connect the Body, Mind
and Breath. They help bring wellness, awareness, presence, gratitude and so much more to
our daily lives. Hear from others!
Imagine how we'd all feel if we let go of the busyness of our world and began to find ourselves again. There are 65 different titles that help make our lives easier,
more refreshing, gentle, alive, and they invite us to take better care of
ourselves. At the end of the guided relaxation you can continue with a quiet time for Meditation.
How do I start?
That's the easiest part, just start! If you are new to relaxation and meditation,start
with the first one and become aware of the words, the invitation to
feel and notice different things especially the breath. You can read one
page through and then go back and try it for real. Or just read a few
paragraphs or words and see how they feel. There is no right or wrong, this is the beginning of your personal practice.
There are
scripts geared more to breath, body relaxation, imagery, or gratitude
etc. so start with the ones you connect to first or move around and see
all this book has to offer and bring into your life.
Alter, lessen
or remove any part if you have any difficulties or health problems in
that particular area and as with
anything new, get advice from your doctor if you have any concerns. The
relaxations are for wellness and healing and you get to choose which one
you'd like to do each time.
How does this reduce stress?
Relaxation and meditation both help to reduce stress
and produce positives changes to the brain and the immune system. You
also start to recognize different feelings such as opening, releasing
and softening within the body. The use of focusing on the breath and
simple exercises also help you to calm down and feel more centered.
Start to create your own
personal "wellness tool box" of things that help you and as your awareness changes you will bring more self-care and presence into your everyday life and you'll even probably want to share it with others.
How do I read it to myself?
Take your time,
read a few words or lines and let it speak to you. Some scripts have
breath work, some focus on areas of the body, or offer visualizations,
thoughts, smiles, or even hugs. I normally will read it very slowly and
just follow along and do what I can that day. I take my time as each
day I am different and will experience different things. Also don't
feel you need to do any of the movements or anything it says, some days
you may just want to absorb the words or rest.
Some of my
readers have shared that they like to read a few lines in the early
morning or before bed, one lady shared that she takes Simply, and her
tea out in the garden. You can even make other times in your day more
valuable if you take it to work for break time, read on your bus trip,
while waiting or reading it to others.
I have too many thoughts to relax and I'm not good visualizing
That's normal,
we all have thoughts, approx 50,000 a day, and some of us are better at
visualizing than others. That's OK! Your thoughts will lessen over time
and it will always depend on what is happening in your life. I always
use the no expectation rule. Each time is a bit different like
each day is different, and over time your practice will change slowly
and go to deeper levels.
How long should I spend in silence?
That depends on
you, how much time you have, and how comfortable you are. Start with a
couple of minutes and build to 5, 10, 20 or so. You may want to have a
timer set. At the beginning a few minutes can seem long and then later
on 20 minutes will fly by.
You made it! 14 Tips and a bonus one at the end of the post!
- Have no expectations and simply enjoy
- self hugs and smiles are always important
- you don't
have to do any of the breathing exercises or anything else. You can
alter, remove, change or lessen anything and sometimes you can even just
imagine you're doing it
- find a place to be comfortable, and safe if you fall asleep
- you can use
your own words, change the words, or bring in a different poem. If you
have a paper book write in it what you'd like to say/add. Get ideas and
write your own script to suit you or your group. If you have a paper
copy there are a couple of blank pages for notes at the end, I like to
write quotes or messages I want to keep there.
- Possibilities
are endless. When time is limited I will often shorten a longer
relaxation by leaving out parts/lines or only saying the key parts in
each paragraph ... make them your own!
- have a blanket close by and use cushions/bolsters etc as needed
- I use the battery candles, then no worries and always safe if I go to sleep
- have a timer if needed
- soft unfamiliar instrumental music usually works best
- if sharing with others, check whether a scent free space is needed
- dim lighting may be more comfortable
- if reading to
yourself or others use a slow, gentle voice and leave time when needing
to focus on thoughts, breath work, or movements within the body.
- share it with your family, meditation group, at work or start your own wellness circle to help your friends.
You'll quickly feel at home and become a Pro!
Namaste.
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Bonus Tip for Today - Give yourself a few minutes to simply catch your Breath.
