Meditation at home...

How to Meditate

Posture: sit comfortably with your hands on your thighs and your neck and head relaxed

Listen to the sounds around you and become comfortable with them and move your attention to your body

Bring attention to your breath and breathe normally.  Check in with your body and notice sensations

Inhale slowly and exhale.  Counting on the inhale and then the exhale can help, or listening to gentle music in the background

I do 10 minutes each morning before I get out of bed and normally with music

Gratitude Meditation

Practicing meditation daily is a way to feel positive emotions in the body

Get comfortable - I like to do this after my morning meditation and I place both hands on my heart and I smile

1. I ask what is positive in my life at the moment - I thank my family and friends and appreciate having a home to be safe in during this time of social distancing. I appreciate it and smile and thank life for this experience

2. I ask who has given me something positive - At the moment I am receiving lovely messages from family and friends who have me in their thoughts. I appreciate it and smile and thank life for this experience

3.I think about nature and life around me - There is so much to be thankful for in nature right now. Spring is bringing life around us and the weather is so nice at the moment. I appreciate it and smile and thank life for this experience

4. Lastly I thank my body for keeping me well, for the miracle that the human body is - I care for my body with nutritious food and exercise for my health. I appreciate it and smile and thank life for this experience

Nadi Shodhana Pranayama

This form of breathing strengthens the nervous system and helps to support the lungs, important during this time of a respiratory virus

• Sit comfortably with your eyes closed
• Place your thumb and ring finger on either side of your nostrils with a gentle pressure and your first two fingers on your third eye
• Close your right nostril completely with your thumb and breathe in through the left nostril
• Now close the left nostril with your ring finger and keep the air in for a few seconds
• Lift the thumb from the right nostril and exhale slowly keeping the left nostril closed
• Continue this cycle for 3-4 minute
• Reverse the process of breathing by inhaling through the right nostril and exhaling through the left nostril. Continue this for 3-4 minutes

It is best to do this in the morning or the evening and initially can make you a bit lightheaded, so just relax for a few minute afterwards.