EXHALE 4...5...6

Today was an absolutely gorgeous day in NJ. It was a bright clear sky with the sun shining even brighter against it's blue back drop. BUT, It all came to a screeching halt in a matter of 300 seconds. That's it, that's all it took to ruin an other wise perfect day- 5 whole minutes for an irate person to scream at me over the most insignificant thing in the world- A Parking Spot!

I of course entered defense mode instantly and fired back. Although I was glad that I defended myself, that nasty feeling stayed with me for a long while. The idiot went along his day without a care in the world while I sat at my cubicle feeling like crap. The Fight or Flight instinct was so strong and it left me with a pit in my stomach and I couldn't shake it- not at least until I decided to make a conscious effort to release that negative energy (easier said than done).

I sat in my chair surrounded by all the office lights, phones ringing, and people talking, trying to keep still and quiet my mind. I took a deep breath holding it in for a bit and slowly releasing all the negative force that threatened to stay with me. I took another breath, slightly closing my eyes and imagining everything dark and quiet. Well it was a start at least- it would take me a few more "quick meditation" sessions today to let the ugly feelings go but eventually they did.

I really think that meditation is something I have to practice everyday- It seems that more and more I need to take "deep breaths" in order to deal with people these days. Is it me???

I would suggest to anyone that is thinking of meditation for beginners to look into a class or a group course under the guidance of an experienced teacher . I would also tell you to be patient with yourself- it's harder than it looks so don't get discouraged. Lastly, continuity is probably more important than anything else; 5-10 minutes everyday is better than a 1/2  an hour once a week. Before you know it, meditation will become as essential as that morning cup of coffee.

 BEFORE YOU BEGIN:
-Find a quiet place.
-Make sure you are not too tired, early morning is generally said to be the best time.
-Sit comfortably; most people like a cushion under their behind.
-The room is best not too warm or cold.
-Wear loose clothing.

YOUR BODY:
-Keep the back straight,whether you sit on your but or on a chair, this is very important.
-Try to be comfortable and physically relaxed, and avoid moving too much.
-Keep your head straight, slightly bent forward.
-Keep your eyes have open but if you prefer to close them that's fine for now.
-Try breathing through your belly; not breathing with the chest.

YOUR MIND:
- Be relaxed but at the same time awake and attentive: I Find this to be very hard!
- Be aware of your own mind and thoughts.

MEDITATION:
-Give yourself a set time for meditation and try to stick to it- whether it's 10 minutes or 1/2 hour.
-Be consistent

You may feel discomfort in the beginning especially in the legs but don't worry it does get better. If the discomfort in your legs is too much then choose another pose or slowly move your legs while still keeping in mind your breathing.

I hope meditation brings you as much peace and joy that it has brought me, especially for the quick sessions I need at my office, I mean cubicle.

Remember:
MEDITATION- IT'S BETTER THAN SITTING AROUND DOING NOTHING!


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