Meditation Exercises

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Meditation & Journalling Exercise for Beginners

Wear comfortable non-restrictive clothing. Have the journal of your choice and pens or power supply. Also, a gentle timer.

Find a comfy place to sit and place your supplies next to you. Set a timer for 7 minutes, but make sure whatever tones you use to bring you out of it are gentle and slowly increase in volume. You are trying to relax, not restart your adreneline.

Begin your timer and close your eyes,
Then breathe …
Slowly, in through the nose until you have taken in as much air as possible;
then slowly exhale through your nose until you have expelled as much air as possible;
Repeat until the timer goes off.

You will find your mind drifting to thoughts. Simply bring your awareness (be mindful) to your breathing and the movement of air through your body.

This is your entire goal for 7 minutes.

After your timer has gone off, restart it and pick up your journal of choice. Put pen to paper and begin to write. The goal here is to keep your pen moving (or fingers typing) for 7 minutes without pause.

If you do not know where to begin here are some prompts:

Hello beautiful/handsome self. I am beginning a new journey of Know Thyself. I started with a breathing meditation and now I am writing in this journal.

If at this point you don’t know what to say, continue with: I don’t know what to say so I will tell you about my day. After I woke up this morning I …

Soon you will find the timer has sounded. You can either continue writing or stop. The choice is totally yours.

Irisa MacKenzie

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