Guest contribution by Wendy Quan
Here is a very easy and feel-good breath meditation you can do anytime during your day when you can capture a quiet moment for yourself.
- First, set your intention to sit quietly for a moment. Turn your attention inwards to your body and give yourself permission to ‘be on your own’ for a few moments.
- Gently close your eyes and lips. Relax the muscles in your face, including your jaw muscles.
- Now, observe your breathing. Notice your breath. Just observe, but don’t judge your breath (ie: Don’t think ‘my breathing is so shallow or jumpy’. Instead, just notice it without the internal dialogue).
- Now, ask yourself: ‘What type of breathing would feel really good right now?’.
- Long, slow deep inhalations will invigorate.
- Long, slow deep exhalations will relax.
- Select one of these, based on what your mind and body need in this particular moment. Or, pick your own type of breathing.
- Do this for a minute or two, or as long as your time permits. You can even change your breathing and play with different breaths moment to moment.
- When you’re done, just take a few natural breaths before completing this mindful moment of breathing.
This is a beautiful breath meditation that allows the freedom to provide what your mind and body need in the moment.
Enjoy this special break in your day.
Wendy Quan is a certified organizational change manager who has created an innovative way to build personal and organizational change resiliency through meditation and mindfulness. Wendy has two published papers on this subject with the worldwide Association of Change Management Professionals, speaks at conferences, and has taught at UC Berkeley. Wendy is a leader in the change management community and founded the Vancouver Change Management Practitioner’s community of practice. Her career has also included management in human resources, organizational development, coaching and information technology.