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Return To Coffee Article Archive   Incorporate Meditation Into Your Daily Life, Like Coffee! By Sonia Reece You wake up in the morning and smell the lingering scent of coffee (if you don't drink coffee, replace with sunshine, tea, flowers, aromatherapy, you get it.) that instantly triggers the rituals of the morning...Ahhhh, what a beautiful day. I am so grateful to wake up and experience this brand new, never been seen day! You place two feet on the ground, perhaps stretch out your arms, place one intentional foot before the other on the ground and follow your nose to the aroma of a dark roasted blend of coffee. Perhaps before or after your cup you practice a bit of yoga, chi gong, tai chi, read the paper, exercise, or whatever your morning "practice" is. You may have some breakfast, brush, your teeth, shower, and Meditate. Yes, I said Meditate. You may stiffen up at the thought or embrace it, whatever you r initial reaction, please continue reading, and just notice your thoughts, without attaching to them or attacking yourself, for that matter. If you can brush your teeth, comb your hair, and shower in the morning, why not allow 5 minutes a day to meditate. I'm not asking you to sit in Padmasana (lotus) and through out a bunch of kriyas to get you into a deep-rooted meditation...sure, if you already have a devoted practice, then continue and reap the benefits. Yet, without the intimidation factor, create a spot anywhere inside or outside your house to just sit in silence for 5 minutes a day. Let's begin with an exercise to bring awareness to your physical body. By connecting and releasing into the physical body, the mind will naturally surrender, and therefore opening up to the subtle or profound spirit body. Hence, interconnecting the mind, body, and spirit as one. Follow the steps below to engage the respiratory components of the body: (Note: follow steps a-g for your belly, diaphragm, and chest) 1. Place your hands on your belly a. Breath into your hands as your belly pushes out with the inhalation b. Deepen the inhalation with a slow intentional breath as you really FEEL your body breathing it's true potential c. Notice the slight pause between the in breath and the out/exhalation d. Now connect with a slow controlled exhalation e. Exhale every ounce of remaining breath out of the body f. The body may feel empty g. Notice the subtle pause between the exhalation and the inhalation . 2. Place your hands on your Diaphragm (follow steps a-g) 3. Place your hands on your Chest (follow steps a-g) Now for the pranayama (breathwork) and meditation: To prepare the body and mind, start with 5 deep, full, and controlled inhalations...and 5 controlled, relaxed, and intentional exhalations, really focusing on elongating the exhalation, until the belly, diaphragm, and rib cage are completely empty of air...and resume until you get to the fifth exhalation. Now, just sit. If you need to, set a timer so your focus is inward and not on the clock. Just observe your thoughts as they come in, they always will. Acknowledge them and without attaching to your stream of thought, allow yourself to just be. Your mind may be contracting constantly, that's the nature of the mind, so just sit and stay connected to the breath. Practice.. slow , controlled, deep, and full inhalations, and exhalations. Observe your mind after completing the session. Do you notice any changes? Do you feel more relaxed or wound up? Note: If you don't have time for the preparatory pranayama, you can skip down to the meditation. Although, allow yourself to return to the preparatory work in order to fully understand the benefits of the practice. Allow yourself to surrender with an open heart and sink deeply into the experience. Set a realistic goal for yourself so that you can commit to your new or incorporated practice. Perhaps three times a week for a month, or everyday, just create a sustainable practice in order to notice any changes. Journaling about this is also very powerful. Over a period of time, start increasing the frequency and duration of the practice. The most important step is to thank yourself for taking the time to engage in the practice. Enjoy your blissful cup of meditation! To get TRUE marketing tips, strategies, and to learn more about customized supplements and nutrition based on a individuals DNA, please visit Sonia at http://www.dnagenenutrition.com or contact 619-249-3017. Yours, in health, wellness, and financial freedom! keywords: Meditation | Pranayama | Coffee | Yoga | Health and Wellness | Mind | Body | Spirit | Nutrition Delonghi Espresso Machines

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