2CalmU: Recent Episodes
Kathleen Gallen
In this guided meditation we learn how to relax our mind and body with a relaxing technique called a body scan. This is best done laying down but can also be done when seated. Just listen and follow along with the verbal cues.
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Anyone can learn to meditate using mindfulness as a beginning. Mindfulness is being conscious of where you are physically, emotionally and mentally. Learning to observe and then control our stream of thoughts can help us to calm our nervous systems production of cortisol that is causing us to feel stressed. We'll first learn how to get comfortable and open our chest to help us to breath properly. Then we'll refine our breath technique by expanding its range and holding and repeating. Relax our facial expression, our mouths and tongue. Using our breath as an anchor to develop a meditation practice.
The practice of meditation is harnessing our mind by 'watching it', being mindful of thoughts that may be bubbling up during a meditation practice and observing what it might be that is bothering us. Once we know what that is we can begin to reduce the attention to these thoughts and notice the space and silence that this gives us. If we wander off, we can come back to our breath, if we have begun to slouch, sit up straight and use our 'superpower of mindfulness'
Practice this twice daily starting with 5 minutes and increasing to 15 once you are more able.
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By being aware of our breathing and inhalations and exhalations we can start to meditate anywhere.
Using counting of your breath (silently in your mind) to quiet the mind by counting breathing in and counting breathing out. Gradually increase the count. Then equalize to the same counts in and out. If you drift off from counting bring yourself back to your present moment and restart.
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
The first in two short episodes using our breath to help you to easily start meditating.
Learning to meditate will help you to de-stress, relax and sleep better.
Getting into a comfortable position and taking deep breaths, holding it for a few seconds then let it go, relaxing our bodies while we focus on our breath.
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app