• Rana Abdelkarim

Meditation Inspiration for Busy Minds

Here is sample of what my daily meditation practice looks like. I encourage you to get inspired and take from it what works for you. At the end of the day, it's your practice, for you, not for anyone else.

Before I get into my mediation practice, I do a quick gut checkDoes it create more for me to meditate seated? Meditate laying down? I go with whatever my natural inclination is in that moment (you could expand this to a moving meditation as well).

I set my timer. I typically set aside 20 min, because I have more time I can devote to meditation these days(#COVIDlife). I use the Tabata app for this. 

I then break down my total time into 5 min 15 min.

I also like to put on some tunes when I meditate. I'll usually plug in "Meditation" in the search bar on Spotify. Explore different playlists and styles of music.

For 5 min, I do nothing but focus on a specific breathing pattern. I’ve played around with: 

Alternate nostril breathing: plug one nostril closed with either your thumb or index finger, inhale through the other nostril. Close both nostrils at the top with your thumb and index finger, and then exhale through the opposite nostril that you started with. Repeat by starting the inhale on the same side you've now ended with.

A simple inhale to the count of 4, hold the breath for 4, exhale for the count of 8, hold the breath again for 4, and repeat. While I’m doing this, I have both hands on the sides of my rib cage, feeling it expand and contract with each inhale/exhale 

OR I have one hand on my chest, the other on my belly (when I have my hands in this position, I ensure that only the hand on my belly is rising and falling with each breath).

Once the 5 min is up, I return to whatever breathing pattern is most natural to me for 15 min. I find I'm usually observing what I’m feeling in my body and mind, and I do my best to get curious about what’s coming up without sticking to it like Velcro. 

What I’ve found, in doing this consistently everyday is this:

Focusing on a certain breathing pattern almost gives my mind a task to do. This is so helpful when my mind is racing all over the place.

And once the 5 min are up, I find I'm more relaxed physically and mentally, because I've intentionally practiced slow, deep breathing, as opposed to fast & shallow breathing.

I can then just ease into the rest of my meditation time, feeling almost as if I'm floating on a cloud.

I also found that meditating in this way helps me have more consistent energy and helped me get inspired with new ideas, much more easily.

Give this practice a go. Let me know how you found it in the comments below.

If you're finding you need help with your self talk when meditating, book a Subconscious Imprinting Technique session with me here

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