breath work

Retreat Reflection

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At the beginning of the month, I went on a retreat. At the time, I didn’t know that I’d be having surgery a little more than a week later, and I was in blissful ignorance that my tendon was simply pulled and needed some extra care and a walking boot. I was wrong. That will be a post for tomorrow. Today is to walk through the weekend that was a journey of self-discovery through the concept of Original Goodness.

It was wonderful.

I discovered a morning prayer that I’ve tried to pray and contemplate on most mornings. I have also gone to sleep using breath work: breathe in “acceptance;” breathe out “surrender.” It has a calming effect on my bedtime ritual.

The journaling exercises were really thought provoking and I did some artwork as well.

I enjoyed the company, and it made me look forward to my next retreat in a few weeks with my writing group.

I created a map that began with “rest” and continued through other thoughts like “be,” “create,” and “let it go” among other gems tossed out to think about.

That weekend has stayed with me, and will continue to stay with me as I go back and re-read what I journaled and the notes I took, and perhaps lead me in a new direction or even in the same direction with possibly new focus, determination, and motivation.

Take this weekend and use the time for your own journey of self-discovery. Take the notes, smell the flowers, write the words, sketch the doodles.

Be at peace.

Mental Health Monday – Meditation-Lite

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Before I share some of my thoughts and suggestions, I’d like to inform readers that I am not a meditation teacher; I only know things that I’ve practiced in classes and what I’ve been taught as well as what seems to work with me. I have done centering prayer a few times, which I find hard to do for any length of time. Last week, for five days, I joined a Mindful Writing Challenge, which began with a five minute meditation that then proceeded to a writing exercise. I really enjoyed how this made me feel. It calmed me; it set my writing time as definitive; it motivated me to get something on the page. And it was consistent. I’ve used similar breath work from a prayer retreat to settle me in before bed. These are what I’m sharing with you with one or two links.

If you have any reason that you can’t do these breathing techniques or stretching, consult your doctor. You do not want to start ANY exercise program (even if it seems minimal) without checking with your health care professional.

I also want to remind readers that it really is okay to simply sit in silence for five to ten minutes. That’s enough for a recharge.

It’s okay to listen to music.

It’s okay to listen to the rain.

It’s okay to just breathe.

Find your center.

I’ll include the link at the end, but my new Spotify playlist dropped this morning, and it has a few musical selections, some with lyrics, some with only music that may help to calm your mind and let yourself go deeper or simply rest.

Try it out. Keep what works; ignore what doesn’t.

This is a 5 minute video with Elena Cheung. Sometimes it’s not the activity, but the person helping you with it. I played this one, and I really like Elena’s voice and personality. That may seem shallow, but if the person you’re hearing is creating stress for you (through no fault of their own), it’s not going to decrease your stress. Do your own googling to find what you like and what you’re comfortable with.

Another breathing style I learned on retreat is a simple Inhale-Exhale saying the words (prayer), Accept (inhale), Surrender (exhale). My teenage daughter was having a really bad day, and I breathed this with her, and it really did a lot to settle her down so she could get ready for bed.

A new one I learned last week is 4-4-8 technique. Breathe through your nose. Inhale for a count of 4, hold for a count of 4, exhale for a count of 8.

Sit in a chair with your back straight. Breathe deeply. Inhale slowly. Hold the breath. Exhale slowly. Do this for five to ten minutes.

Spotify Playlist for Meditation and Calming

Again, do what works for you, and leave the rest.