Set the intention to find your peaceful inner self. Close your eyes and relax your body.
Repeat quietly in your mind “I am a peaceful spirit in a human body”
- Acknowledge you are feeling anxious.
Notice where in your body you feel the tension. There’s no point telling yourself not to feel anxious…this just makes it worse. Gently acknowledge “I am feeling anxious in my heart, stomach, etc.”
Repeat the following 3 part breathing exercise as needed.
1. Take in a deep breath counting to 3
2. Hold the same breath to the count of 4
3. Release the breath to the count of 7.
- Let Go
Relax, open your heart and release the energy of anxiety from your body and energy centers.
Repeat to yourself ”I am safe, I love myself, I am loved – I am a peaceful spirit in a human body”
Receive weekly support in managing stress and anxiety at Let’s Meditate drop in meditation.
How to Begin Meditating
Meditation has amazing benefits for managing stress, anxiety, and overall well-being. People who meditate regularly clear away excessive thoughts and emotions, and are more focused and stable, leading lives with reduced stress, more ease and focus. They generally are younger looking, healthier and happier. Everyone benefits from meditating.
- Create a quiet space for yourself.A comfortable chair and gentle music help set the mood. It is not necessary to spend a lot of time and money on creating the space. Remember your eyes will be closed. Discipline yourself to create a time and place that works for you and close your eyes.
- Select a time that has ‘space’. In other words don’t try to meditate during the busiest time of your day when you’ll be disturbed. Most people meditate in the morning, midday or evening. Try to meditate at the same time every day.
- Breathe. Learn a few breathing techniques
a) Focus your attention on your breath, with your lips gently parted
b) Use 3 part breathing – breathe in to the count of 3, hold that breath to the count of 4, and release to the count of 7. Repeat 3-4 times.
- Honour your intention. Set a timer to help you get started. 10 – 20 minutes a day.
Start small, perhaps 5 minutes adding 5 more every week until you have 30 minutes. Do your best to stay in meditation. There will always be something that interrupts, like the phone, family, or pets. Remind yourself you’ll be available in a few minutes.
- Use a focal point. If you find you open your eyes frequently, use a candle or a rose in a vase to focus your attention until you close your eyes again.
- Find a teacher. At some point everyone discovers they could use a meditation teacher. Once you open yourself to receiving support, the teacher always presents him/herself. Teachers accelerate the learning curve.
- Have fun. Often people think meditation is hard work. The ego, mind, and body work hard, but meditation is about nurturing spirit – your inner essence. Turn the corners of your lips up into a smile and practicing smiling meditation.
Meditation is not difficult to learn. Like most new things, it takes practice, time and dedication to become established as part of our routine. There are many different types of meditation, each being effective and bringing something unique. Your job is to find the one that speaks the most to you. Regina Kaiser
Where are you in the following scenarios?
- You’ve tried meditating but life got busy and you let it go.
- You’ve tried meditating but nothing happened – it was a waste of time.
- You recently read a book and are inspired but haven’t done anything about it.
- You can’t imagine yourself being able to meditate in the first place. After all, your mind is constantly processing thoughts, your body is restless, and you don’t have time. You’re so overbooked the thought of adding another thing to do is simply overwhelming.
- You’re not interested because you are skeptical. Some of this new age stuff is way out there and does not appeal to you at all.
Wherever you fall in the above categories you will have experienced some form of meditation in your life, consciously or unconsciously. Rest assured, meditation has come a long way and everybody can learn to meditate consciously. And you don’t need to go to and Ashram in India, you can learn it wherever you live.
Meditating, with its associated calming effects, has caught on with billions of people who now practice it regularly in some way. It is no longer limited to sitting cross-legged, making ohm sounds with incense burning, aimlessly floating in space, ‘wasting time’. Meditation means being still, looking within, and becomes a way of being.
When we meditate, we access the peaceful spirit within, and our energy field changes to reflect inner peace. Meditating is a journey, a commitment to practice self-reflection and peace, which becomes part of our daily life. Meditation has been rediscovered and redefined to find a place in our Western lifestyle because it works. Change your future today. Regina
Meditation, with its associated calming effects, has caught on with billions of people who now practice it regularly in some way. It is no longer limited to sitting cross-legged, making ohm sounds with incense burning. Companies like Veracis Wellness in Port Moody, BC have taken a leadership role in offering meditation instruction since 2000.
When you learn to meditate, to sit peacefully and quiet your mind, you access your inner self and are able to identify distracting thoughts or emotions. People who meditate regularly clear these away and are more focused and stable, leading lives with less stress and more ease. They are also more productive because they are more focused and clear.
Veracis Meditation™ classes are designed for those wishing to achieve a more conscious spiritual path through greater present-moment awareness in their daily life. The program is a guided methodology based upon an integration of Eastern and Western, non-religious, energy based healing philosophies designed to develop spiritual consciousness and wellness. The progressive series of applied techniques provide a blend of guided meditation, contemplation and discussion.
Meditation isn’t difficult to learn. Like most new things, it takes practice, time and clear intent to become established as part of your routine. Meditation has been rediscovered and redefined to find a place in our Western lifestyle because it works. Regina Kaiser
Everyone experiences stress in different ways. Some people need to retreat into a quiet corner to contemplate, while others need to move through running or walking, while others need someone to pamper them. While one or two of these is our natural response to reducing stress, we can create balance by regularly inviting all three into our lifestyle.
Daily meditation allows a person to create a centered, grounded and defined self, enabling them to release stress and tension through their grounding. With regular practice, stress is automatically released. Through meditation we ground spirit into the body to align with the mind.
Move your physical body through yoga, fitness, walking or sports to release tension and realign. Through movement we ground the mind with the physical body.
Receive a healing massage a minimum of four times a year – one for every season – to create a relaxed, nurtured self. Through healing massage we nurture the physical, mental, and emotional bodies as the caring hands of a therapist holds our spirit in the body while we relax.