Relax, it’s the Holidays: 5 Simple Steps to Deep Breathing Meditation

During this busy time of year, it is important that you make sure you are taking care of yourself. With the pressures of end of year work activities coupled with the holidays, family and other obligations, it is very easy to get run down and sometimes sick. 

At Eliza, we believe in supporting our employees to maintain a healthy balance of work and play. This quarter we have offered free on-site meditation sessions to support the busy minds and bodies working at Eliza to deliver high-quality healthcare engagement programs to ensure our client’s success. It is important to deliver on your day to day work obligations, however, it is just as important to make sure you stay calm and healthy. 

Studies done by National Institute of Health have shown that short periods of meditation can result in decreased anxiety and emotional reactivity as well as increased attention span.  

Below are five simple steps to quickly quiet your mind and maintain a sense of calm. These methods can be accomplished while sitting at your desk or in a quiet room. If you are in an area that does not lend itself to silence (like an airport), use your headphones and listen to calming music.  You may also want to use a timer on your phone so you can focus on your practice instead of worrying about the time. 


5 Simple Steps to Deep Breathing Meditation

Set your timer for 10 minutes. Select a soft alarm such as a chime or bell to bring you back when time is up.

1. Sit in your chair with your spine straight and feet flat on the floor. You can also sit on the floor with legs crossed, or lay down if space permits.

2. Close your eyes and relax all of the muscles in your body, bringing your awareness to places that feel tense or tight. Breathe into those places, relaxing those muscles on your exhale and releasing tension. Do this for 3 – 5 breaths.

3. Next focus on evening out your breath to a count of inhaling through your nose for 4 seconds and exhaling through your nose for 4 seconds. You can also inhale through your nose and exhale gently with your mouth if you start to get dizzy. 

4. Tune into the sound of your heart and the sound of your breath. Maintain this internal focus for 5 – 7 minutes.  

5. Being aware of your thoughts and body sensations is perfectly natural. As you meditate, acknowledge your thoughts and sensation, releasing them with your breath.  If and when your mind wanders off, refocus on the sound of your internal breathing and heartbeat. 

At the sound of the chime or bell slowly open your eyes and come back into focus. Namaste. 

We hope you find the time to relax a bit during this busy time of year. Happy Holidays from Eliza. 



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