Welcome to Day 2 of May Meditation!
It was awesome to hear from so many of you yesterday after committing to Day 1.
Before we jump into today’s practice, I want to remind you that the Meditation 101 Workbook is a great companion as we move through this challenge together.
What's Inside the Meditation 101 Workbook:
A clear introduction to the foundational principles of meditation
Guided reflection questions to deepen self-awareness and insight
A breakdown of three core practices: breathwork, visualization, and mantra, and what each is best used for.
An exploration of the benefits of meditation for clarity and calm.
When you first start practicing meditation, you might think it has to be this grand experience with the perfect space, the perfect props, or the perfect amount of silence. But nothing in life is perfect – and that includes meditation.
When you first close your eyes, it’s normal to immediately start thinking about what you are going to eat for lunch or a conversation you had three days prior. It can feel like a failed attempt when your mind won't stop racing. But it’s not.
I’ve been practicing meditation for nearly two decades, and I still have days where my mind feels like a browser with fifty tabs open.
That. Is. Normal.
The point of meditation is not to do it perfectly… even when you’re nearly two decades into practicing. Meditation isn’t about emptying the mind; it’s about noticing when thoughts creep in, seeing what the mind is doing, and gently bringing yourself back. That return is the practice.
A great way to return to presence while meditating is to focus on your breath, which is exactly what we’re going to do now.
Day 2 Practice:
Today, we’re practicing the 4-7-8 Technique. It’s a quick way to tell your nervous system that it’s safe to relax.
Find a comfortable seated position, and close your eyes if you can.
Inhale through your nose for a count of 4.
Hold your breath for a count of 7, if that feels comfortable for you.
Exhale through your mouth for a count of 8.
Repeat this cycle 3-4 times.
Spend a few minutes (or as long as you can) sitting in the calm you just created.
The long exhale signals to your brain that you are moving out of the high-alert state we talked about yesterday. It’s a physical reset that you can use anywhere, whether you’re in a crowd full of people or about to walk into a difficult meeting.
When you finish, let me know how Day 2 went. I’ll see you back here tomorrow for Day 3!
With love,
Jay ♥️
When your mind wanders during meditation, do you…
