Sound Health Counseling – Laura Tauzin – York, PA

Are you ready to take a moment to stop? Good. Notice your posture. Be aware of your breath. How
does your body feel? Is your mind racing or calm? Are you hot, cold, or just right? Are you hungry or
thirsty? Being mindful is about being completely in the now and noticing everything at the moment, in
the present time, from the growls of your stomach to the sensations in your back, or tightness in your jaw.
It is noticing everything around you, the rain on the window, the clouds in the sky, or the sounds of birds
in the distance.
While it does take practice, it can take as little as 2 minutes a day. Here are a few suggestions to try.

1. Basic Meditation. Go to a quiet space and sit comfortably with your back supported and hands
   resting comfortably in your lap. Set a timer for up to 5m. Close your eyes and bring your
   attention to your breath. Notice your belly expand as you inhale, and release as you exhale.
   Continue breathing and notice the sounds around you. If your mind wanders bring it gently
   back to the breath. When the timer goes off, open your eyes and notice how you feel. Stretch
   and pause. Tune into your body, feelings, and mind.
2. Try the basic meditation for 5m a day for a week. Once this is familiar, try moving up to 10
   minutes or longer.
3. Try it while in a car, walking, when listening to a song, at a doctor’s office, when arriving to
   work, or whenever you need a moment of calm.
4. Set aside time and stick to it. Be realistic about when and how to practice.
5. If you find it hard to concentrate, don’t worry. New habits take time. Don’t give up! Give
   yourself time to get used to it and be patient with yourself as you learn to be mindful.
   For a guided experience check this one out on You Tube.
   
   Ready to learn more? Contact me at SHCS.