レイチェル・ブレイセンのインスタグラム(yoga_girl) - 5月7日 04時52分

Meditate! Find a quiet place to sit with no disturbance. Place a small pillow or a folded blanket beneath your sit bones – the most comfortable space to sit is when the creases of your hips are higher than your knees. Set a timer for five minutes – having a set time frame helps your mind settle. Let your hands rest onto the knees, palms down. Lengthen your spine and draw the shoulders down your back. Now, close your eyes. Focus on the flow of the natural pace of your breath. Notice the gentle expansion and contraction of the low belly. Feel the flow of air through your nostrils and the subtle changes of the body with every breath. Start directing your awareness to the small space you have between the two sides of the breath; the pause between the inhale and the exhale, and the gap between the exhale and the inhale. Stay very, very present with your breath. When thoughts arise, don’t judge. Allow them to be there without resistance, but don’t identify yourself with what comes and goes through your head. Be the watcher of your thoughts. See if you can, through conscious awareness of the breath, create more space in between each thought. Stay here. Breathe. Be present.
When your five minutes are up, bring your hands together at the center of your heart and extend gratitude to everything you have to be grateful for in life. Repeat to yourself the holiest of all mantras: thank you, thank you, thank you. Open your eyes and turn the corners of your mouth into a smile. Set aside time every day to do this! Gradually increase the time you sit in silence until you’re comfortable meditating for 20 minutes each day (the exact purpose of this challenge!). Keeping a meditation practice will make a huge difference in your life.

On Wednesday we will increase the meditation time from 5 to 10 minutes. #meditateeverydamnday❤??

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