Finding the Breath

April 29, 2010

I have had a few great discussions with friends lately on the topic of transition, and this past week I have been focusing my yoga and meditation on moving from the inner work of winter, to the external connection and growth of spring. With the Sun Salutations of yesterday, I wanted to share a short meditation that the boys and I have loved, and that helps us to focus on the things that we want to see grow and change in ourselves during any period of transition.

Come to a quiet seated or laying position on your mat or floor. Bring your awareness to your breath, and allow yourself to breathe normally for a few minutes. On your next inhale, bring your awareness to your heart’s center, and exhale deeply. With each inhalation, draw in something that you need to allow for growth or change. This could be love, forgiveness, strength, etc. With each exhalation, let anything go that you no longer need, and that is holding you back (anger, resentment, fear, etc). Continue with this for as long as it takes you to feel full and complete. Sit quietly for a few moments, and when you are ready, open your eyes.

I have used this simple meditation with my children during periods of any kind of transition, times of fighting or anger between the boys, when I was feeling sad or angry, etc. It is a simple linking of awareness and breath, but it is so powerful to be able to recognize what we are holding onto that we don’t need, and what will make us feel complete and whole.

I suppose that is what a big part of transition is all about.

{ 17 comments… read them below or add one }

kia April 29, 2010 at 1:11 pm

I can't wait until my babe is born to work these expressions with it outside the womb. Pranayama, sound awareness, and meditation have been a big part of this youngins 7 months so far.

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Lacey April 29, 2010 at 1:38 pm

what a beautiful meditation.

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Ivy/Anna April 29, 2010 at 2:01 pm

Oh, I can use this meditation! Thank you! I never really realized before how much fear in its more subtle forms influences me.

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maeghan April 29, 2010 at 2:39 pm

I need this thank you! You always know when I need positive encouragement from you. Take care!

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Linda April 29, 2010 at 3:03 pm

Thank you for this Heather:)

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kyndale April 29, 2010 at 3:26 pm

Meditation longer than taking a few deep breaths hasn't made it into my home practice. I would really like my home practice to expand into a short twenty minute practice every day. Stretching, sun salutations and a meditation like this. It's so amazing how yoga and meditation can take away tension and bring clarity.

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vanessa April 29, 2010 at 5:23 pm

Heather- This is wonderful. If you don't mind I would like to share as well… I find that doing "legs up the wall" is a fantastic way to slow myself down. Once I am settled in, I like to place one hand on my belly and one hand on my heart. I take those things that are occupying my attention and place them in a little package. I put the package on an imaginary conveyor belt and as I inhale, the little package (that is full of worry, thoughts, concerns etc) travels from my nose down to the base of my tail bone. As I exhale the conveyor belt moves up my spine to the crown of my head and opens. Its contents are allowed out of the parcel and out my crown chakra to the Universe/Higher Power/God (insert what works for your spirituality) and I allow my breath to leave my body from the same place it started, my nostrils. I repeat mental "UPS delivery system" until I either have an answer to what was on my mind, my thoughts are clear and free, or I have some sort of vision as to what my next step(s) should be. I hope you or one of your readers finds this useful! I know I sure have. Be well~

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Kelly April 29, 2010 at 6:29 pm

this is great, perfect timing. thank you.

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Valarie April 29, 2010 at 7:04 pm

This is such a beautiful meditation. Thank you Heather.

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AndreaeL April 29, 2010 at 8:04 pm

Lovely…I'll try that. And I LOVE that photo!

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oakbee farm April 29, 2010 at 9:01 pm

Thank you so much for this, as well as yesterday's post. They have both appeared at a very needed time.

Cara

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Jennifer B. / B'klyn April 30, 2010 at 12:38 am

That this post appears now, and with so many of us seeming to have needed it, all at the same time, speaks to a sort of universal ebb and flow; one that is clearly connected to the seasons, but that we also too often forget exists. That is to say, thank you. It's beautiful, and I need it right now, too.

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nina April 30, 2010 at 12:47 am

I have a question, and this might seem so dumb, but I haven't done yoga myself since before my son was born and he's 2.5 now…I'd like for both of us to do some but am not sure how to get started. I tried to do some imagery with him the other night as he was going to sleep and he was all "can you stop talking and rub my hair more" or when I did stop talking he wanted me to talk about other things so I'm just not sure how to go about introducing this and helping him (and me) relax…any suggestions? thanks

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larissa April 30, 2010 at 1:49 am

LOVE the idea of letting go of the negative and inviting the good and positive! thank you for sharing this meditation Heather.

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Nina - Tabiboo April 29, 2010 at 8:25 pm

Such a postivie and relaxing way to energise and one that I am certainly going to try.

Nina xxxxx

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jessica April 30, 2010 at 10:53 am

This meditation is perfect for those bumpy times in life. I find that when life gets out of shorts I often loose awareness of my breath first…if I can just slow down a bit and breathe things get a bit better very quickly.

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AG Ambroult May 1, 2010 at 3:04 am

even just reading that meditation made aware of some tension I am currently holding. Off to do it for real. Thankyouthankyouthankyou.

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