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10 Minute Meditation for Inner Strength
Blog | May 05, 2013
I have been following my workout plan to the T the entire week and today I am taking a break from physical exercise (although I am still getting enough of that, by cleaning the old apartment, painting the kitchen and still moving stuff to our new home). Today I want to consciously focus on my mind and spirit, because those too need some attention as well. We all go through stressful situations in life and if we don’t take the time to heal, we can end up with anxiety or depression. I don’t know how about you, but I have been there and I don’t want to go back.
I decided to take 10 minutes today and do a little meditation, focus on my breath and the state of my mind. Conscious breathing is a good way to alter your mood and gain more energy. We apparently tent to breath fast and shallow when we get stressed. I haven’t noticed the fast breathing on myself, but I know that my breath becomes almost non existent. You can sit down or lay down, and focus on slowing down your breath. Your breath should be deep and full enough to expand the spaces in your entire torso. Breathing only into your lungs or your upper belly is not a full breath. You’d be surprised how much more oxygen you can take in if you spend a little bit of time focusing on it.
The more oxygen you can take in, the more you will nourish your body and your brain. With each deep breath you are sending a message through the nervous system to your brain. The message is to relax your mind and your muscles. Both is very important. The better you are able to relax your muscles, the easier it will be for you to stretch and become flexible. Your mind and spirit is going to feel much happier in body that is flexible as opposed to being in a body that is stiff.
What I do today is that I just sit comfortably on my porch for 10 minutes, I place my hands on my knees, palms facing up with my thumb and forefinger touching. I focus on my breath, and I try to expand my entire torso with each inhale and I try my exhale to be equaly as long. I take some time to observe of what is going on inside of me. I try not to judge any of my emotions or thoughts. Sometimes I like to come up with a short Mantra that I repeat with each breath. It helps me to keep the breath consistent and the Mantra can be an affirmation or something that brings calm into my mind.
Have fun with your meditation and check back later for the new Weekly Workout Plan for Warriorz 🙂
Best,
Z.
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Same here: have been there, don’t want to come back ever again! 🙂
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I am so glad you started meditating Zuzka!!! I do it on a daily basis – not just to clear my mind but to connect with my spirit too. spiritual connection and practice is so important.. keep on doing it xxxx
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Great post ,love your looks lol
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Zuzka, I have been following you for quite some time now and you have really helped me to get into better shape and today I really ENJOY working out. You are so good at motivating others to work out, eat healthy and to take care of our own health. It’s a pleasure to read your blog and follow you. Thank you so much for sharing your knowledge with us. You are such a beautiful person – from the inside and out 🙂 Thank you so much for what you are sharing. Best wishes from Sofie
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Zuzka, what you’re describing is relaxation, not meditation.
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We moved too and cleaned the old place and still unpacking while trying to work 2 jobs-I plan to meditate by the pool soon for sure! Lol
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We moved too and cleaned the old place and still unpacking while trying to work 2 jobs-I plan to meditate by the pool soon for sure! Lol
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We moved too and cleaned the old place and still unpacking while trying to work 2 jobs-I plan to meditate by the pool soon for sure! Lol