You just started and already Meditation confusion.

Let's make it easier.

14 Tips coming Up

Dona Anderson
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You Want to ...

* Learn more about Self-Care and Meditation

* Rediscover your Breath

* Relax, Reduce Stress, Increase Mindfulness 

* Bring  more Awareness to your Body, Mind & Soul

* Connect more to Compassion & Gratitude

Start where you are 

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There are many styles of guided relaxation and meditation. 

And there's lots of different wellness programs, books, CD's, podcasts and information readily available.

Would you want easy words or words you don't know and have to look up.

Would you like sound meditations, visualizations, all silence, chakra learning or do you just want an easy way to start that feels good.

There's no right or wrong, it's a practice that can be different every day and gets better with time - like learning to play the piano.

For me - I usually can't just sit down and let everything in my life go in a few minutes & Meditate. I like to have a variety of guided scripts to use first to help me relax.

That way I don't go off in my head somewhere else and I can go slow, repeat or think about things along the way if I want. 

Later at the end I really enjoy those times of peace and silence.

The tips below are general and some may fit with your practice and others not.  

If you're just getting started or have questions, I hope these tips helped you.  

Here's your - 14 Tips 

1* Have no expectations other than to simply Enjoy.

2 * Self hugs, shoulder rubs, foot rubs and smiles are always important.

3 * Alter, change or lessen what you need to each day and sometimes you can even just imagine instead of doing.

4 * Practice in a comfortable and safe place (if you fall asleep). You don't have to sit on the floor unless you want to. 

Use a comfy chair, your bed, bath time, outside, a waiting room, park bench or enjoy a walk in nature. These can change like the seasons so be open to whatever you need.

5 * If reading from a guided script, you can easily skip parts or change the words to say things in your own way or bring in special messages you like.   

6 * If you have a paper book you could write in it what you'd like to say or add. See if there are blank pages or places that you can write notes on such as favorite quotes or messages. 

Get ideas and maybe write your own scripts to suit you or your group. 

7 * When time is limited shorten a longer script by leaving out parts/lines or only saying the key parts in each paragraph ... make them your own!

8 * Use battery candles, then no worries and always safe if you go to sleep.

9 * Have a timer if needed. It helps so you aren't worried about time.

10 * If you want music, soft unfamiliar instrumental music usually works best. You can even add in singing bowls, drums, rain sticks and whatever, it's up to you.

Or, perhaps some days you prefer a relaxing piece of music that is the meditation for you to sit with for a few minutes. 

11 * Have a blanket close by and use cushions and bolsters as needed to be comfortable depending on your seating arrangements.

12 * If sharing with others, check whether a scent free space is needed and determine seating arrangements. (often in a group someone may go to sleep - if so are they safe).  

13 * Dim lighting may be more comfortable.

14 * If reading to yourself or others use a slow, gentle voice and leave time when needing to focus on thoughts, breath work, or moving within the body. 

 💜Things are sometimes more fun when shared and so are guided meditations.

Possibilities are endless ...

You'll quickly feel at home and become a Pro!

Namaste.

 Link to Comforting resources for everyday Wellness

There's More 🠋 - Another  gift for you at the End.

More Resources - use the labels Simply, 
Moving Forward, and One Rose cards
below and get lots of ideas for your own
Meditation.

Links for sharing below and

Thanks for sharing to keep

Wellness spreading around

the World.

Take Care.

 Lots of information in the

Archives on the right side bar.

Thanks for Your visit today.

This post is for general information on our quest to know more about beginning Meditation.

PS. I couldn't end without giving You something else to use for a mini meditation right away - a few minutes to feel your breath and relax. Sometimes that's all you need.

A One Rose Wellness message to help you get started.

Breathe in and out a few times, 

and move on to the 

message below when you're ready. 

Quiet your mind and allow yourself to be

as you are, without judgment, accepting

the energy and inspiration.

💚

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link to new posts every Tuesday?

More Help coming up + over 600

posts in the Archives for you to

view and share at your leisure.

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More posts below,

or in the archives - Web version

Transcending Sexual Violence Through Yoga: 8 Tools for Teaching Trauma-S...

Trauma Sensitive Yoga

Dona Anderson
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I want to share this information with you.

It's a video for Yoga teachers but I think everyone will learn a bit more about how in this case small things like lighting, a smell, someones breathing and others can cause a person to re-experience past trauma and elevate their stress.

Yoga changes lives and there are many types to help with different needs and health issues. 

Even if you're not involved in Yoga I hope you will view this short video.

In it we learn more about how things we may not be aware of can cause trauma and stress to build and ways to help it reduce for these survivors whether it's in Yoga or in other healing and group environments.

You may even have a friend or neighbor who is sensitive to things and this could help explain it a bit.

There's so much we can learn and this is one small piece.

I took a Trauma Sensitive Yoga course a few years ago and found this video a very useful addition to my resources. 

Thank You.

This post & video is for information purposes

only on a sensitive matter. 

Always consult professionals when needed. 

Going Against the Easy!

I know you have lots of Old Stories to Tell

Here's one of mine from way back in in 1994

Plan B worked out better ....

Dona Anderson

IT was our 25th anniversary in March and we had for a few years previous planned to go the mountains a few hours drive from where we lived at the time for a nice winter weekend. 

Well my health wasn't good and we had some other things going on so we didn't go away but we did do something different.

Dona Anderson

We decided to pretend we were in a different city and go out to eat all our meals from Friday night to Sunday morning like we would be if we were away.  So, we had to find different restaurants that we had never been to before.

We became Tourists where we live!

Well, that was harder than we thought and by the time when Sunday noon came along and we were treating ourselves to one of those expensive Brunch buffets, we were so full.

The idea was great for when you have to stay at home and still want it to feel special.  It would have been really easy to just make something at home or go to our regular places,  but this made us go against the easy and get out of the house and be tourists where we lived. 

New ideas help us get out of the old patterns and habits we get into and this became a story that we still remember and talk about.  Sometimes we don't want to go somewhere new for fear of it not being good or a number of other excuses, but WHAT IF it is better and you go back again!

Worth It!!!!!!

We found a new place in China town with the best Won Ton soup, a  pizza place that used a wood burning oven. We went to one of the downtown hotels and had a really fancy meal that introduced us to Tokyo turnips, found a bakery that made bread you bought by the weight, and yes the Brunch was fantastic.

Just think  - we could have stayed home!

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Retirement is Here - Now What!

Are You Planning or already Retired?

Are you nervous to take that next step in Life?

Dona Anderson

Dona Anderson

I don't want to waste this time I waited so long for!

Sound familiar!

Did you have one or are making that I want to do list
for retirement?

Our early retirement was preplanned years in advance.  We wanted to move to the location of our choice before we got much older.  When I got here permanently we were  still doing lots of finishing work on the house and yard so I ended up not really loving all of my new life at first, and although  I had my list, I soon found out it no longer suited me.

After a while things started to shift slowly and over the next few years a new life began to emerge. A life that was never imagined. 

What did I get myself into?

In 2012, I wrote an article for Island Gals magazine.  After the first one the Publisher thought my story would help other ladies who found it hard to leave the busyness and routine of work life, so my one article became a series of 4 for the year.  She said some ladies she knew even found it hard to pamper or reinvest in themselves to support this next phase of their lives.  

Not sure about you, but I hope to be enjoying my Retirement years for a long time so I will need lots of pampering and investing.

I hope you'll take a look at my stories ...

I'm sharing the links for the repost version as it is interesting to read the later thoughts I added at the start. Just click on the title to take you there!

Yogis, I think you'll especially like the last one of the series, Pages for you ... just to be you!

What's Really Waiting for Us?

I'm the new Manager of me!

Sprinkling of Courage

Pages for you ... just to be You

I recently watched a PBS Special with Dr. Christiane Northrup talking about her new book, Goddesses Never Age.  I really agree with her message about changing our thoughts, and how we speak to ourselves and act etc.  I think I'll start work on becoming a Goddess!

Thanks for sharing with others at the links below.

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Best Holiday Gift

What’s on Your List! 

Maybe it's time to Retreat You

 

Roots to Breath, Dona Anderson

Dona Anderson

This is a busy time of year with shoppers checking out who is on their list and wondering what to buy!

Then comes questions about what you might like.  Lots of times the answer is nothing much or you may have big house items that are needed, or sometimes a vacation will be your gift this year.

We're still downsizing from the clutter of the 8o's and 90's, so Christmas presents are not a big part of our celebrations anymore.  Getting rid of old or not suitable things has been great and after some furniture changes I'm still working on reducing ornaments, stuffed toys, old gifts, books, antiques and collectables.

Opening up space is wonderful and it also gives you a chance to breathe, and have the opportunity to bring in new things and new activities.

When I started Yoga, then Reflexology and Reiki, I needed lots of things to get set up and then adding on the fun extras took me to lots of bookstores, gift shops, rock shops, and wellness stores.

Dona Anderson

When we started drumming, we visited music stores and even a drum maker.  I hadn’t been in a music store for 25 years, and had never visited someone who actually handmade drums, so the first drum soon had a few friends.   I also bought one guitar and then another.  An open space now displays beautiful instruments that will bring joy and lots of learning for years to come.

New activities create a real opportunity not only to enjoy and learn the activity but to go to different places, see what other people do and offer, be curious and excited, meet lots of like minded people, and it gives us something new to talk about. 

If you have nothing much on your list, maybe this year you can find a new activity that is interesting to you and then set it up.  This year maybe you can give gifts to yourself to renew or start a new activity that may be about learning, exercising, meeting more people, improving your health, supporting your community, or the gift of time to pamper and take care of yourself.

Maybe simple things like new shoes for walking, yoga pants, a song book, a how to book, a relaxation CD, registering for a course, a journal for writing, or a new computer program can be on your list.  You can even share with a friend ... give a friend an invitation to lunch out or make a few movie dates for you both to enjoy!

When talking about my book Simply, One Breath At a Time, I often use the phrase, Gifts that keep on giving.  Finding those simple, everyday gifts that keep on giving gives us more opportunities to feel, think and be better, and to then pass these positive energies on to others.  

When we really support ourselves and put ourselves on the list things change.  We bring into our day things that matter, and we live each day with more gratitude and purpose.

Retreat You! You Matter!

I hope you find that special gift to bring you gifts for a lifetime!

Hugs, and I wish you an amazing year ahead!

Please Share with Your Friends, pass the word - Retreat You!

Links below.

Thanks.

Bringing Your Practice to Life - Guided Relaxation & Meditation

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.

Another link for you to check
out Relaxation, Lost now Found

Find Simply, here info page

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Bonus Tip for Today - Give yourself a few minutes to simply catch your Breath.

10 Tips to help you De-stress

  De-Stress - 10 Helpful Tips

 

I like all of them, which one will you try first?

Roots to Breath, Dona Anderson

We all need little reminders to help us every once in a while and I thought these 10 Tips are great because they are easy to do and we can try them at different times.  Thanks to Dr. Joe for sharing!

Building Your Wellness Tool Box - 3 Posts to add

Something New!

People come and go.  Relax and Breathe. Comment or not?

Roots to Breath, Dona Anderson

Dona Anderson

Resources for your Tool Box!

I thought that occasionally I'd share some earlier posts for those who might have missed them or don't have time to search.

Here are 3 that help make things a little easier!

First,  a video and poem about when and why people come into your life 

Second, how you can relax and reduce stress and share with others

Third, got something to say but not sure what,   10 Tips for comments 

Hope you like these!


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Sharing and comments appreciated.

Are you looking for similar or other types of info to add to your wellness resource tool box?
Let me know in the comments or email me.

10 Tips/Ideas for leaving a comment!

Comment? What do I say? 

10 Tips/Ideas for leaving a comment  

  
Roots to Breath, Dona Anderson

This is not just about catching up with your friends on Facebook etc it's more about those other websites and blogs you subscribe to, visit, or happen upon when you click on  a link or the words read more. 

It may seem weird that I write this post and share it with you when I have a comment section at the bottom of my posts, but there are many times I too would like to say something about a post I've connected to for some reason and I'm not sure what to say. Often if I notice someone else has already said what I might have said,  I might like it or just move on. 

I want to get better at this because the writer of the post needs to know about the audience, what they appreciate and find of value.  A lot of time can be spend writing many of these posts or searching for things and the comments may be the only form of acknowledgement or appreciation received by the author on the other end.

This brings me to my list of Tips/Ideas - I thought I'd share with you my first go at a list of things that I wrote out for me!  (Maybe, we can learn together!) These may not fit the places you visit but they can give us a place to start from and we can change our list or add more as we go along. (?) are for whatever you would use here.

10 Tips/Ideas to try out:

1/ express about how the blogs consistency in the information/entertainment/creativity etc is why you continue to visit and take the time to read/look at the posts

2/mention what it is you specifically like and appreciate about this current post

3/say something about how this or another recent post tugged at your emotions (?) or seem to reflect upon your life

4/mention the writing communicates kindness (?) and how the site feels like a place for community or friends to visit or share

5/mention how you notice many stories are generous of spirit or giving of information (?)

6/say how you got boosted up, found humor or it reminded you of something past

7/mention how (?) brought something special to you and your life 

8/say thanks for sharing more about (?) because I enjoyed your previous posts about (?) and I wanted more information

9/ask how they decide what to write about or if they will be writing more about whatever it is you like

10/ and a Thank You, Great Post, or a Like is very appreciated as well

I hope this helps as each post is as different as its author. This is just a start at what your comments could be about and I think if we are interested in something we read and do find out it is special, inspiring, informative etc to us in some way that we may want to also take a moment to show our appreciation.  Maybe it's our form of an offering, a smile, payment, or just the sharing of a simple connection.

Dona Anderson

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Share Posts - Quick & Easy

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How to Easily Share with Friends and Family

Roots to Breath, Dona Anderson

The links below on my posts quickly and easily allow you to share and keep your social media sites collecting, sharing, and telling stories.

Here are wonderful ways to send your friends and family something like the June 27 link to the Happy song video.  You can send the link in an email or on Facebook or send the beautiful sound meditation that Dr Wayne Dyer introduces I Am That I Am  posted July 6. Or how about the video and Poem about how people come into our lives for a Reason Season or Lifetime.

You can even send the emails to yourself if you want to save certain ones in a folder to revisit.

And there's more, you can Tweet and Pin, or if you're a Blogger you can start a new post or save it in draft for later!

If you haven't noticed this handy share feature in the past, I invite you to put it to use!  

Coming soon - I've been working on a new post about writing comments. I often want to say something but maybe not sure what to say. So I started making a list of tips for myself so I get better at it and thought I'd share it. Hopefully the list will give us something to help or at least think about.

If you want to keep advised of my new posts, you can

sign up to Follow by Email at the link above.

The list is growing!

There's also more on Facebook  and I tweet on Twitter 

8 Ways for you to invite Spring IN!

Dona Anderson

8 easy ways to invite spring in!

This is a meditation I return to each spring when I feel a time of restlessness and the urge to clean and clear. 

After the winter, it reacquaints me to the new year and the wonders of the earth as it wakes up to begin again. I hope you enjoy it and please share with others!

It begins by simply connecting you with your breath by noticing your next few inhales followed by your exhales … get comfortable, soften your eyes, and take a few minutes to ease into noticing each part of the breath.

Become aware that the inhalation is to receive, the exhalation is to release and let go … slowly soften throughout your body and gently begin to lengthen each part of the breath slightly as you breathe … can you also start to notice where you feel the breath expanding and then releasing within your body …

As you become more relaxed and comfortable bring to focus your next few inhales only and invite into each one the freshness and rejuvenation of spring.

Let your warm spring breaths also bring in feelings of peace, kindness, and compassion …

Slowly move your focus now to your exhales … notice and celebrate where you start to let go of the breath, where you let go of any stress or tension you may be holding, and where you come back to feelings of open spaces being left behind.

Let the focus on your breath go now and give yourself permission to just rest and become even more comfortable … can you feel your body both receiving and releasing … can you feel your body and mind both softly letting go … can you feel spaces starting to open up to invite spring in …

This spring, smile as you wake up to the sun rises filling your home with soft morning light.

As new flowers begin to bloom absorb all their beauty, colors, and soothing fragrances.

Listen to the birds joyful songs of celebration as they return to begin again.

Embrace the blossoms of the trees as their gifts to you and the world.

Feel the freshness of soft drops of warm rain on your face.

Notice your smiles are gifts that connect you with the present moment.

Breathe in and let gratitude fill your whole body with inner peace.

And this spring, maybe you can release a few layers of old thoughts and habits and create space to invite in simplicity, ease, calm, and softness.

Now close your eyes and simply rest for a few more minutes ...

                                            

Dona Anderson

Smile - absorb - listen - embrace - feel - notice - breathe in - release ...

The full article published in Island Gals, 2013 Volume 3 Issue 1, and posted here dated April 19, 2013

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Touch Relaxation of the Jaw and Mouth from MassageByHeather.com in Louis...

Relaxation video for Jaw and Mouth

Roots to Breath, Dona Anderson

Do you have face or jaw tension?  Here's some relief!

Take a few minutes for self care ...

Take a few minutes to relax ...

Learn ways to soothe stress anytime, anywhere!

How did that feel?  I felt relief right away, and just connecting to ways to care and nurture yourself is always a gift.

Have a great day!

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