No-calorie burn mind and body exercises for a healthy living.

If you’re pregnant or have any other underlying medical conditions, please consult your doctor for the part where I demonstrate pressure points. You can safely disregard that and just follow and listen in to the rest of the session and still achieve mindfulness. Please note that this is more of literature review from existing online resources (especially Chinese Massage Manual: By Sarah Pritchard) combined with personal experience and philosophy, not to forget acknowledging the mindful meditation practices from Calm. You can read and follow the rest of the post at your own risk.

If you’d like an audio-version of mindfulness practice, please drop a comment.

Let us begin.

Good morning. I am AR and together let’s experience the bliss and strength and of mindful mediation today. 

Start by sitting in a comfortable position. If you’re able to sit with your legs criss-crossed, that works the best. Otherwise, it’s absolutely okay to choose a stable stationary position where you feel the most rested even if it means you’re laying down on your bed.

Close your eyes, keep your hands to your side or on your lap. Please remember none of these postures matter to your mind or this exercise in particular, except you want to be able to identify a comfortable position that may fit into your lifestyle consistently so you can establish a daily routine. You may hear all the sounds around you that you never paid attention to earlier. You may find all possible ways to get distracted right now. But, let’s continue with your eyes closed in your comfortable posture, seated, inclined or laid down. Don’t forget to wear your beautiful smile.

Just breathe in and breathe out. Inhale, exhale. One more time in..and out, in..and out. Now, when you try to do this, your thoughts may be wavering. You may find that you’re already distracted in your first breathe-in/breathe-out loop. Just know it’s okay. We want to be able to identify a mechanism to focus on your breathing: you can either start following the air you breathe in and out, feel how it passes through your lungs, filling it up, or notice how it gives that little peace of mind when you exhale having your stomach feel that pressure out of your system every time you do that. Just think how that air you’re breathing in and out is flowing mellifluously. Understand nothing else in this moment matters except for your ability to breathe and feel alive.

Thoughts may come and go, but we want to be able to identify when you’re getting distracted. Whenever a thought comes in while you’re practising your breathing exercises, just say to yourself “thinking thinking” and gently come back to your breathing and focus the flow of air through your body. Let us be mindful of our own thoughts and hang on to our breath, every single time just like a harness that controls your thoughts and movement right now. When you practice mindful meditation everyday, you will start to delineate your emotions from yourself better, meaning- if you’re angry, you will start seeing the anger, not feeling the anger that can cause tension within your and around you. You will understand that anger is an external component, so is stress and pain.  

A journey of a thousand miles starts with a single step, says Lao Tzu.

Let your journey of mindful meditation begin today. Spend ten minutes every day for yourself, to appreciate your breath. Think of this as a way to be thankful for your beating heart, be thankful for the air that feels lucky to be moving in and out of your body when you’re awake..when you’re alive.

For the next few minutes, I would like you to continue your meditation posture. Continue closing your eyes and breathe in and out, feel that breath.

Human beings often find ways to set a goal that keeps challenging them in every single way, a goal that may have been harder to achieve the day before, but a goal that will eventually feel lighter on you as the sun clocks in and out. While this is great to make you feel energetic and may even make you feel like your existence is meaningful, we often forget the present moment.  We often forget to be grateful to be hearing that ticking clock this very second.

Let us today think of two things you’re grateful for this very day. Let us cherish that feeling of being thankful. Let us forget our pain and sorrows and feel blissful to be able to feel that inhalation of air.

Pain is more painful when we cannot drive our minds in any other direction. Let us steer that mind
towards our breath. We are what we think we should be. We are the master of our body.

Let us prepare our mind to make the pain feel less painful. Let us at this time commend ourselves for controlling our pain and bookmarking it for a later that hardly every peeks. Let us focus on our breath every single time you’re reminded of the pain. Just know you’re magical and your endurance is remarkable.

Now, breathe in slowly, but deeply, try to extend that inhalation for a second before you begin to
exhale. Now, exhale, and let your abdomen feel that relief, feel that CALM. Wiggle your fingers
and toes and when you’re ready, open your eyes. May you have a great day ahead. Always,
know you’re too precious to be distracted by petty things in life that don’t count.

Thanks for tuning in.  Feel blessed.

Get to the POINT.  Follow my next blog post!