With the recent work-from-home measures, many of us find ourselves spending a majority of the time indoors with our eyes glued to our screens.
Excessive exposure to computers, phones, or television screens can have harmful effects – they can induce headaches, eye pain, and irritability. Undoubtedly, sedentary lifestyles are not without peril to our bodies.
One may not have time to spare for a relaxing yoga retreat or getaway, but this simple, guided meditation routine is incredibly easy to carry out.
Ideally, it should be performed outdoors. A comfortable spot in the backyard or front porch will work fine. If this is not possible, even an open window facing some greenery will do.
Of course,in a gentrified metropolis, this meditation technique can be performed while walking (do skip the bits which ask you to keep your eyes closed!).
Step 1
leninscape/Pixabay: Sit in a calm environment and feel the relaxation seep in
Begin by sitting in a comfortable position. If there is space, consider lying down.
Step 2
For a couple of minutes, simply breathe. Breathe deeply – inhaling and exhaling slowly and paying attention to how the air rushes in and out. It may feel almost unnatural to be this aware of an automated process. Does the breathing flow smoothly? Are there places where the breath gets ‘stuck,’ like a blocked nose, for example?
Step 3
Relax your body. Pay attention to that tight jaw or the clenched fist, allowing the body to ease into a natural, comfortable state.
Step 4
Maintaining silence, turn your attention outwards to the surroundings. What are the nearby sounds that can be heard? Is a bird singing? Is a dog barking? Can a name be given to all the different sounds?
Step 5
Inhale deeply through the nose. Heighten your awareness of the feet and legs. Feel what kind of surface are they on?
Step 6
Feel how the earth below is supporting and lifting you up gently. With every outward breath, feel how, although the planet is tumbling through the universe, at this instant, it is holding you perfectly still, giving room to have a moment of peace. You are safe, held, and matter to the world even though you are just one person.
Step 7
Ksenia Makagonova/Unsplash: Let go of all the negative emotions
Draw in a breath, counting to four. Hold it for a moment or two, reflecting on all the negative energy that may be held inside. Now exhale through the mouth, expelling all the anxiety, fear, anger, sadness, or any other unhappiness from within.
Step 8
Repeat the above for ten cycles or until you feel re-centered.
Step 9
Zac Durant/Unsplash: Give yourself some time off!
Rest for ten minutes.
Now, all this may seem like a lot, but after the first couple of times, the routine will become familiar. It takes less than half an hour to complete the cycle and can go a long way in relaxing your body and mind.