Introducing short simple Meditations,,,
We are continuing to introduce you to the amazing women who have come into our circle. This week we want you to meet Robyn Alley-Hay, MD. She is a former OB/GYN doctor and is now coaching other women physicians and well, anyone else who is doing too much. You know who you are…
Over the years and months, we have praised the benefits of meditation and if you are like me (Susan), you fully intend to do it, you KNOW you should, and yet, it still seems like a big leap to now be someone who meditates.
There is hope… Check out the sentiment directly from Robyn and how she started meditating with little mini meditations. Now that is something that seems doable. And, in fact, while reading the list, I did 3 of them already today!
We think you will get to know her best by listening to her.
Straight from Robyn…
Many people have a difficult time beginning a regular meditation practice and maintaining it. If you are one of those people, perhaps these mini meditations will help you bring mindfulness to your day. Start with just 1-3 minutes at the same time each day. I started my meditation practice this way…tiny little moments daily.
- Do one mindful breath when you think about it. On the in-breath feel the air fill your lungs to the count of 4. Pause for a count of 4 and breath out to a count of 4, paying attention to a soft belly and air flowing over your lips (known as square breathing) or
- Do the same as # 1 only through the nose. Concentrate on the temperature change of the in-breath and out-breath on the skin below your nose.
- Take a long deep breath, noticing any sensations or tightness in your body and try to soften anywhere you are tense on the outbreath.
- Rub two fingers together lightly with such attention that you can feel the ridges of your fingertips.
- Sit with your feet flat on the floor and imagine outlining your foot – like you may have done with crayons as a child.
- Sit and listen to sounds farthest away and then switch to sounds closest to you.
- Stare out the window focusing on an object or a scene and pause for a minute in your day. The same can be done with objects in your office.
- Take a mindful walk, noticing your feet as they touch the ground with each step. Notice the scenery overall and then in minute detail. Notice the sun’s warmth or the air on your exposed skin and breathe!
- Make up your own mini-meditation and make it a habit.
These are borrowed from many different sources and from my studies over the years of people such as Thich Nhat Hanh, Tenzin Gyatso, Pema Chödrön, Shirzad Chamine, to name a few.
An affirmation: Today, I’ll give up all the previous thinking I have had about meditation. I have as many ways to meditate as I can think of.
Robyn also gave us this lovely poem too that, for her, sums up meditating. Enjoy!
Strong Spine
Soft front
Wild heart
Rooted in the Self
Of the firmament
While remaining
Still
Moored
to this earth
Breathe
Wisdom speaks
Robyn says... going IN-ward is SO important to our overall health, happiness and longevity. Listen to what spiritual lessons the BODY has to teach us?
