Writing (as) meditation
Find a pen/pencil/felt tip and a piece of paper, a journal or a notebook. Find a place to sit, lie down or lean against. Check in with your body by feeling. Relax. Write a few comments in bullet points about what you’ve noticed, or felt or how you feel, physically, mentally, emotionally. If you feel nothing or numb, write that, too. Set your timer to 12 minutes. Take a few deep breaths in and out. Gently close your eyes and follow (watch, observe, witness your breathing with your mind (attention, focus, imagination). In, out, in, out, in, out, and so on. Keep going, in your own rhythm. Simply notice. Don’t change your breathing patterns, let your body do its thing. If your mind wanders, simply bring it back. Do this for as long as you can but no longer than until the alarm of your timer goes off. Write a few comments in bullet points about what you’ve noticed, or felt or how you feel, physically, mentally, emotionally. That’s it. For now. Ready to go about your day or night. Doing this once a day is sufficient for beneficial effects, but of course you can do it more often when you have the time. (c) Sitara 2020 Click here to use the sound file version of this instruction (takes 2 minutes to listen to).