Week six - only 2 to go!!

Howdy challengers!!

Thanks for another great week of effort and participation!!

There were a few people with big dips this week - but don't be disheartened!!! There's still 2 weeks to go - that's 2 weeks for you to refocus and get some GREAT results!

Special Mention this week to LAURIE - you've achieved one of your overall challenge goals... several dates with your wonderful hubby :) Well done and I'm sure you have both been enjoying the downtime together xx

I had some very sad news this week of my Grandad passing away. While he was quite ill and we were expecting him to pass, loss is never easy. At times like this it can be beneficial to find a way to to relax and reflect, to seek quiet and to be at peace.

So I thought that this week I would share a basic meditation technique - a chance for people who haven't tried meditation before to try a simple way to quiet the mind and seek peace from the day to day stresses or even just sheer hecticness of life.

There are many forms of meditation, this was one I found browsing online that was nice and simple for the beginner...

Sit down in either a relaxed cross-legged position or on the edge of a firm chair. Straighten your back completely, and place your hands on top of your knees with the palms facing upwards.

Relax as completely as possible, feeling the tension fall away from your neck, shoulders, and hips. Feel your body weight sink beneath you for a few seconds and be aware that you are fully centered and rooted into your seated position.

You will now begin your meditative breathing:

NOTE - it is recommended that you read the instructions below completely once. Then read them a second time while going through the motions in your mind. When you believe you understand the steps below, walk away from your computer and find a place to actually practice this sequence.

~Begin by exhaling slowly and steadily. Allow your lungs to stop on their own when they are close to empty.

~Once you have finished breathing out, pause, and then breathe in through your nose.

~Imagine you are pulling the air in from the bottom of your lungs. Breathe deeply and slowly without straining and imagine your lungs filling up from the bottom to the top.

~When it feels natural to stop pulling the air in, do so.

~Hold the breath in your lungs without straining for a few seconds until it feels right to begin breathing out.

~Breathe out, slowly and evenly, and allow your lungs to empty out from the top to the bottom. Don't push all of the air out of your lungs, but stop exhaling when it feels natural to do so.

~Once you have completed your out breath pause for a second or perhaps less, and begin the cycle again with your inward breath.

~Focus all your attention on your breath.

~Continue this slow, steady process of breathing in deeply, holding the breath, then slowly pushing it out. Pause briefly after completing each exhalation and begin again.

~Find your own natural rhythm. Do not force the breathing at any time, but let it occur as it will with gentle guidance from you.

~Remain focused completely on your breathing process. Be completely in the present moment and allow your mind to be still.

It might take some practice for you to become fully centered and clear in the present moment. The mind will try to wander and return to its "chatter" method of thinking.
When you catch yourself thinking about anything other than your breathing, simply acknowledge this and return your attention to your breath. Do not become frustrated by these distractions; just relax and keep breathing.

Practicing even this very basic meditation every day (or a similar technique) along with a positive attitude you should enjoy vast improvements in many areas of your life.


Enjoy your week ahead and all that it may bring... Perhaps dig deep and give it a bit of somethin' special this week for your challenge goals... and maybe take a moment to let your loved ones know they're special (especially our Dads on Fathers Day this weekend if you're in Aus/NZ!) xx

~Samantha~