Take Time for Tranquility: Self-Care Practice

Photo by MART PRODUCTION on pexels.com

If you had a rough day at work, your inner critic was overactive, or you’re just feeling a little down, try this loving kindness meditation. It can be difficult to cultivate self-love, but it is one of the most important things you can do for yourself. The very peacefulness you create with this ritual can also be sent to another with your intention. Begin by sitting quietly, taking relaxed, slow, deep breaths and wishing yourself happiness. After sitting quietly, begin to speak this mantra aloud:

May I be happy.
May I be well.
May I be safe.
May I be peaceful.
May I be at ease.
May I be content.

Continue this practice until you feel “full” of self-love and compassion. When you are ready to move to the next phase, begin to think of another person to whom you would like to give happiness and unconditional love. Send the love through your meditation and by saying these words:

May you be happy.
May you be well.
May you be safe.
May you be peaceful.
May you be filled with contentment.

This post is an excerpt from Prayers for Calm by Becca Anderson, which can be found at Amazon.

Quiet Observation Meditation

Photo by Andrea Piacquadio on pexels.com

The quiet observation meditation is intended to bring you back to where you are and what you have already, all round you. I use it when I want to remind myself just how much life has given me—to appreciate it in a new and greater way.

Sit or stand in a comfortable position that you can easily maintain. Begin by taking a deep breath in, and, as you breathe out, slowly close your eyes. Take a few regular breaths and focus on your breathing, how your body moves with each intake, how your muscles soften each time you exhale. When you are ready, gently let go of that focus.
Take a few moments to listen. What do you hear? Is there a faint buzzing from machinery? Can you hear the wind outside? Are people talking nearby? Be careful to observe your surroundings without judgment. When you are ready, open your eyes and slowly examine what you can see. Notice the details of every object around you. Acknowledge the existence of each and every thing that you can see and hear. When you have finished, let go of that observational focus and mindfully resume your day.

This post is an excerpt from Prayers for Calm by Becca Anderson, which can be found at Amazon.

Self-Care Strategies for a Stressful World

Photo by Jep Gambardella on pexels.com

My daily practice goes something like this. Almost without exception, I meditate daily. Most days I meditate for twenty minutes, sometimes less, sometimes more. The important thing for me is to do it daily. Consistency is key. I believe making meditation a daily habit trumps duration of time sitting in silence. Later, after tea and other self-care practices, I take a mindful walk with my dog. Pets can be a great contribution to a mindful life. For me, I have found having a dog helps me to be more consistent in my focus and mindful of the time passing during the day. Dogs live mindfully and in tune with nature! All animals live mindfully, for they only know the present moment. Although they sometimes eat too quickly, they know when they are hungry and they let us know. Many people believe they are too busy to care for an animal. I would say this might be exactly the reason to get one. Pets force us to slow down. They motivate us to walk and spend time in nature. I often listen to podcasts while walking my dog. However, I try to walk at least three times a week in silence, taking in the world around me with my senses. I smell the scents around me 50 on my mindful walk. I feel my feet hitting the ground, and I notice my body and how it moves in space. I look at the light and see all the colors around me. I sometimes even try to taste the air, if it is pleasant. The more one taps into the senses, the more present we become.

Animals also teach us about compassion. They love unconditionally. Have you noticed that it is hard to live in the moment and be self-critical? Compassion and curiosity are essential factors of living in the moment. If I find myself upset, frustrated, or angry, I slow down and try to process. I may try some gentle or restorative yoga, especially on
days when there is a lot to sort out. If I feel particularly overwhelmed, I sit down and meditate again. Another daily practice that calms my body and centers my mind is abhyanga, a mindful practice based in Ayurveda that means self-massage. In traditional abhyanga, one uses oil, such as sesame or coconut oil, sometimes infused with essential oils. Abhyanga can be as simple as massaging your own hands or feet or the entire body. The importance of abhyanga comes from its link to compassion. When we treat ourselves kindly, the rewards are great. I find that abhyanga helps me to be more self-reliant and proactive. I am taking care of myself through my own sense of loving touch and mindful self-care. When I care for myself with my own hands, I take time to reflect on the sacredness and importance of myself right now. I pay careful attention and am mindful of my own body and health. This is one of my favorite mindful practices.

This post is an excerpt from Prayers for Calm by Becca Anderson, which can be found at Amazon.

Every Breath Is a Blessing: Breath-Focused Meditation (1–5 Minutes)

Photo by Mikael Blomkvist on pexels.com

The breath-focused meditation is typically a short meditation intended to refocus you during your day. You can do this anytime, anywhere. I usually do it when I feel particularly stressed but don’t have a lot of time to meditate.

Start by sitting in a comfortable position. Take a deep breath in and let it go, slowly, gently closing your eyes, then return to breathing normally. Take a few moments to notice how your body feels. Does it feel good? Are you sore anywhere? Once you’ve acknowledged these feelings, allow yourself to let them go. Softly pull your focus inward to your breaths. Notice how each intake of air is different from the last. If you find yourself straying to other thoughts, gently let go of them, allow them to pass you by, and bring yourself back to the breath. Allow your breath to lead your mind instead of the other way around. Continue this for a few moments. When you’re ready, slowly, gently open your eyes. Think of the blessings in your life and continue your day with that sense of being blessed.

This post is an excerpt from Prayers for Calm by Becca Anderson, which can be found at Amazon.

A Walking Meditation with Benefits

Photo by Julia Volk on pexels.com

This is the simplest of rituals: one you can do every day of your life. Go for a walk and, as you stroll, take the time to look and really see what is in your path. For example, my friend Eileen takes a bag with her and picks up pieces of what she calls “future recycling” in her path. She does this as an act of love for the earth. During the ten years she practiced this walking meditation, she has probably turned a mountain of garbage into recycled glass, paper, and plastic. Eileen is very grounded. She is also a deeply happy person who shares joy with all in her path.

This post is an excerpt from Badass Affirmations Habit Tracker by Becca Anderson, which can be found at Amazon and Mango Media.

Meditation Makes You Smarter (and Way Calmer!)

Photo by PNW Production on pexels.com

Did you know that having a regular mindfulness practice is not just good for your soul and your body but is fantastic for your brain? It’s true! Meditation creates new neural pathways which keep you sharp, can prevent memory issues later in life, helps you fend off depression, and boosts your self-esteem. There is oodles of research on this fabulous fact, and Johns Hopkins has some very impressive studies on this.

Meditation doesn’t have to be boring, and you don’t need to be sitting in a lotus position on the floor. It can be very active and include movement.

Try getting out of your head and into your heart.

Because the world we exist in today is very much about staying in our heads, many of us have to make a concentrated effort to become grounded and in touch with our bodies and the natural world around us. Grounding is a technique for centering yourself within your being. It is a way we can reconnect and balance ourselves through the power of the Earth’s elements. When you see someone driving past, talking on their cell phone, you know that they are not grounded. For deep grounding, try creative visualization or, better yet, a group guided meditation.

This post is an excerpt from Badass Affirmations Habit Tracker by Becca Anderson, which can be found at Amazon and Mango Media.

Sound Sleep Suggestions

Photo by Becca Correia on pexels.com

Doesn’t getting lots of sleep feel great? Experts say we are a sleep-deprived nation and that we need between seven and eight hours of sleep a night, no matter how absorbed we are in that new novel or late-night talk show. Shorten sleeping time, and we lose that most valuable period just before we awaken, when our bodies recharge to deal with stress.

Here’s some common advice: Get to bed a half hour earlier than usual and, after a few weeks, add another half hour. Ease toward bedtime with quiet activities such as reading, stretching, and meditation. Don’t drink caffeine in the evening, and don’t smoke or drink alcohol before bedtime. To deal with continual insomnia, one study by a clinical psychologist has come up with dramatically reverse advice: Spend less time in bed to cut down on the frustration of lying awake. Forced to stay awake until, say, one o’clock in the morning, insomniacs drop off to sleep more easily. When they were able to sleep soundly during those limited hours, they gradually extended their time in bed. One more intriguing idea—use the bedroom exclusively for sleep and sex.

This post is an excerpt from The Joy of Self-Care by Becca Anderson, which can be found at Amazon and Mango Media.

Be Filled With Deep And Abiding Peace

Photo by Clement Eastwood on pexels.com

Deep peace I breathe into you,

O weariness, here:
O ache, here!

Deep peace, a soft white dove to you;
Deep peace, a quiet rain to you;
Deep peace, an ebbing wave to you!
Deep peace, red wind of the east from you;
Deep peace, grey wind of the west to you;
Deep peace, dark wind of the north from you;
Deep peace, blue wind of the south to you!
Deep peace, pure red of the flame to you;
Deep peace, pure white of the moon to you;
Deep peace, pure green of the grass to you;
Deep peace, pure brown of the earth to you;
Deep peace, pure grey of the dew to you,
Deep peace, pure blue of the sky to you!
Deep peace of the running wave to you,
Deep peace of the flowing air to you.

– Anonymous

This post is an excerpt from Prayers for Hard Times by Becca Anderson, which can be found at Amazon and Mango Media.

SEVEN STEPS TO EFFECTIVE PRAYER

Photo by Arina Krasnikova on pexels.com

1.
I release all of my past, negatives,
fears, human relationships, self-image, future,
and human desires to the Light.

2.
I am a Light Being.

3.
I radiate the Light from my Light Center
throughout my being.

4.
I radiate the Light
from my Light Center to everyone.

5.
I radiate the Light
from my Light Center to everything.

6.
I am in a bubble of Light
and only Light can come to me
and only Light can be here.

7.
Thank you, God, for everyone, for everything and for me.

—Jim Goure

This post is an excerpt from Prayers for Calm by Becca Anderson, which can be found at Amazon and Mango Media.

PRAYERFUL PRACTICE: THE HEALING POWER OF TIME IN NATURE

Photo by Mateusz Sałaciak on pexels.com

The purpose of a nature-focused meditative walk is to remind you of all the natural beauty that exists around you every day. I like to do it whenever I’ve spent much of the day (or the week) inside, especially if I’ve been focused primarily on difficult tasks or complaints.

Begin by standing still outside. Take a deep breath in and let it out, then take your first step, walking and breathing normally, not too fast and not too slow. As you walk, take notice of your surroundings. Look for pockets of nature—is grass peeking through the cracks in the sidewalk? Are there trees and bushes anywhere? How about flowers? Look for green plants, brown earth, blue or gray sky. Is it cold or warm? Bright or cloudy? Continue your walk and observe your surroundings without judging them: let them be what they are.

This post is an excerpt from Prayers for Calm by Becca Anderson, which can be found at Amazon and Mango Media.