While relaxation is a natural biological process, in meditation we consciously initiate and observe the process of relaxation. In meditation we also gain a deeper rest than sleep, our awareness expands, we find a sense of balance and connectedness, and begin to tune into our intuition, feelings and body. In meditation we develop the skill to relax deliberately, quickly and pretty much whenever we need or want to.
Meditative Exercises are wonderful little tools to have in your life toolbox .. simple, brief and deeply relaxing ‘in the moment’ exercises that can be practiced throughout the day. While only taking a minute or two, these meditation based exercises empower us to self manage some of our stress and tension .. when we need to and as often as we want to.
Once familiar with these exercises you can start to incorporate them into your day .. every hour on the hour, each time you break for a cup of team, or prior to a meeting .. the benefits can be both immediate and lasting. So let’s get started ..
The 9 Round Breath Technique
The 9 Round Breath Technique is great for relaxing the breath, settling the mind and stabilizing focus. In this practice we are using our mental focus to imagine our breath flowing through one nostril at a time.
• Rest for a moment with your eyes closed so that you can become aware of the fact that you are breathing.
• When ready, take your focus to your nostrils, noticing the cooler air as your breath in, the journey of the breath through the nasal passage, and the warmer air released on exhalation. Just notice.
• Then starting the exercise : for three rounds of breath (one inhalation and exhalation is a ‘round’) imagine that you are breathing in through the right nostril and out through the left nostril.
• For the next three rounds of breath : reverse the process and breathe in through the left nostril and out through the right nostril.
• For the final three rounds of breath : focus on breathing in and out, evenly through both nostrils.
• Then take a few moments simply resting and enjoying the ease of the moment before returning to your day.
This is a simple focusing technique that is an excellent stress breaker .. it can also help us ‘settle’ before a longer meditation session. Usually the exercise takes only 1-2 minutes, but you may want to do it a couple of times for an even deeper sense of calmness and relaxation.
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Our e-Book ‘Meditative Exercises : Simply Practices for Busy Lives’ will be released shortly. Go to our website www.quietmind.com.au for more information.
Quiet Mind Meditation
Ever wanted to try meditation but had no idea what to do? You don't have to pay for expensive classes or even leave your house. Sarah Fletcher from Quiet Mind Meditation is back with some great and simple meditation exercises you can try anywhere.
While relaxation is a natural biological process, in meditation we consciously initiate and observe the process of relaxation. In meditation we also gain a deeper rest than sleep, our awareness expands, we find a sense of balance and connectedness, and begin to tune into our intuition, feelings and body. In meditation we develop the skill to relax deliberately, quickly and pretty much whenever we need or want to.
Meditative exercises are wonderful little tools to have in your life toolbox .. simple, brief and deeply relaxing ‘in the moment’ exercises that can be practiced throughout the day. While only taking a minute or two, these meditation based exercises empower us to self manage some of our stress and tension .. when we need to and as often as we want to.
Once familiar with these exercises you can start to incorporate them into your day .. every hour on the hour, each time you break for a cup of tea, or prior to a meeting .. the benefits can be both immediate and lasting. So let’s get started ..
The 9 Round Breath Technique
The 9 Round Breath Technique is great for relaxing the breath, settling the mind and stabilizing focus. In this practice we are using our mental focus to imagine our breath flowing through one nostril at a time.
• Rest for a moment with your eyes closed so that you can become aware of the fact that you are breathing.
• When ready, take your focus to your nostrils, noticing the cooler air as your breath in, the journey of the breath through the nasal passage, and the warmer air released on exhalation. Just notice.
• Then starting the exercise : for three rounds of breath (one inhalation and exhalation is a ‘round’) imagine that you are breathing in through the right nostril and out through the left nostril.
• For the next three rounds of breath : reverse the process and breathe in through the left nostril and out through the right nostril.
• For the final three rounds of breath : focus on breathing in and out, evenly through both nostrils.
• Then take a few moments simply resting and enjoying the ease of the moment before returning to your day.
This is a simple focusing technique that is an excellent stress breaker .. it can also help us ‘settle’ before a longer meditation session. Usually the exercise takes only 1-2 minutes, but you may want to do it a couple of times for an even deeper sense of calmness and relaxation.
Sarah
Sarah will be shortly releasing an e-Book - ‘Meditative Exercises : Simply Practices for Busy Lives’. We can't wait to read it!
More information is available from her website...www.quietmind.com.au
Ever wanted to try meditation but had no idea what to do? You don't have to pay for expensive classes or even leave your house. Sarah Fletcher from Quiet Mind Meditation is back with some great and simple meditation exercises you can try anywhere. 
