By J. Dana Trent
These simple steps can help you start and maintain a meditation practice, even in the midst of uncertainty.
A-Acknowledge feelings. B-Be present. C-Choose calm.
Considering the "why" of meditation is just as important as the "how." The why of something maintains and sustains it. Write your why down.
It can be morning, lunchtime, evening or before bed. Anytime is appropriate – just put it on your calendar.
Whether you are beginning, maintaining or jumping back in, start small. You can always add minutes to your practice.
If a meditation app offers more distraction than peace, try an old-fashioned egg timer, stove timer or your phone’s basic timer.
Diaphragmatic breathing stimulates the vagus nerve and activates the parasympathetic nervous systems, the body’s relaxation response.
Inhale through the nose and exhale through the mouth as you count to four. When thoughts enter your mind, just return to the breath.
Skip a day? Jump in where you are and don’t be afraid to adapt. Be as consistent as possible; this is where calendar reminders can be useful.
Repeat the following phrases about yourself and others.
This is not a competition. Being hard on ourselves will not inspire us to breathe deeply. Instead, look for the tiny wins.
USA TODAY 10Best