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karen elena james
  • Home
  • Articles
    • A Framework for Living Your Life by Your Inner Guidance
    • Awareness
    • Self-expression
    • Reflection & Meditation
    • Gratitude
    • Guidance
    • 13 Techniques to Overcome Feeling Socially Awkward
    • Stop feeling small & self-critical and learn self-acceptance
    • Your People Pleasing Keeps Others Happy; What Does It Do For You?
    • If you're a sensitive person, creating boundaries is a necessity
    • The Complicated Path of Healing From a Dysfunctional Family
    • 9 Ways to Build Resilience
    • Is your self-worth dependent on external validation?
    • 7 ways to stop feeling like a victim
    • Self-care For Relationship Changes During Personal Growth
  • Wisdom
  • About
  • Free Resources
    • Boundaries Guide
    • Breathing to Reduce Stress
    • Bodhisattva Prayer for Humanity
    • Footprints in the Sand
    • The Velveteen Rabbit
    • Maybe, Maybe Not
    • 10 Guided Meditations for Wellness - a curated list
    • Honoring the Four Directions
    • The Guest House
    • A Simple Meditation & Reflection Practice
    • Ithaca
    • A Prayer For Self Love
    • Where the Sidewalk Ends
    • Words to Express How You Feel
    • Create Your Personal Sanctuary
    • Fight Flight Freeze vs Rest
    • Chakras
    • What Makes You Happy Checklist
    • Intro to Awareness
  • Contact Me

a simple meditation

& reflection practice

When you're ready to begin, you’ll likely be transitioning from physical and/or mental activity to stillness. To make that transition and the meditation itself easier, there’s a bit of preparation.
 
If you can, close doors and dim lights to block out distractions. You might want to use an eye mask or tie a scarf around your head. Use a blanket or fan if the temperature isn’t right for you. If you like soft music, there are many recordings made specifically for meditation. Lastly, if you want to try this outside, find a quiet place where you can sit.
 
You can do this for as little as 5 or 10 minutes, or longer if you prefer.
 
When you’re ready to begin -

  • Get into a comfortable sitting position.
 
  • Close your eyes and take a few deep breaths. This helps you change your focus to meditation and starts the calming process.
 
  • Focus on your breathing and imagine your breath flowing inside your body like a gentle breeze. Don’t get distressed if your mind wanders. Fighting it will only make it more difficult to relax. Just return to your breathing.
 
  • As you become calmer, let yourself feel the pressure release from your body. You can direct your attention to different parts of your body and talk to them silently, gently suggesting that they relax.
 
All you need to do is sit quietly. You’re putting the brakes on everything you should do, all the tasks and people who need you, all your worries and concerns. This practice is about ending activity.
 
Imagine everything around you stopping or disappearing. Try not to label or describe anything.
 
When you’re finished, open your eyes and sit for a minute, noting how you feel. Is your body more relaxed? What is your emotional state? Make notes in a journal if you want to.

As simple as this meditation is, there's an alternative - quiet reflection. This can be a good when you wake in the morning and just before going to sleep. You can sit comfortably in a quiet place - with dim light if it helps you relax - and do nothing. Just be still. Tell yourself to be calm and don't try to control anything.
this meditation process was developed by karen elena james
© copyright karen elena james 2020 ​
  • Home
  • Articles
    • A Framework for Living Your Life by Your Inner Guidance
    • Awareness
    • Self-expression
    • Reflection & Meditation
    • Gratitude
    • Guidance
    • 13 Techniques to Overcome Feeling Socially Awkward
    • Stop feeling small & self-critical and learn self-acceptance
    • Your People Pleasing Keeps Others Happy; What Does It Do For You?
    • If you're a sensitive person, creating boundaries is a necessity
    • The Complicated Path of Healing From a Dysfunctional Family
    • 9 Ways to Build Resilience
    • Is your self-worth dependent on external validation?
    • 7 ways to stop feeling like a victim
    • Self-care For Relationship Changes During Personal Growth
  • Wisdom
  • About
  • Free Resources
    • Boundaries Guide
    • Breathing to Reduce Stress
    • Bodhisattva Prayer for Humanity
    • Footprints in the Sand
    • The Velveteen Rabbit
    • Maybe, Maybe Not
    • 10 Guided Meditations for Wellness - a curated list
    • Honoring the Four Directions
    • The Guest House
    • A Simple Meditation & Reflection Practice
    • Ithaca
    • A Prayer For Self Love
    • Where the Sidewalk Ends
    • Words to Express How You Feel
    • Create Your Personal Sanctuary
    • Fight Flight Freeze vs Rest
    • Chakras
    • What Makes You Happy Checklist
    • Intro to Awareness
  • Contact Me