How to Practice an Evening Meditation


If you have never meditated before- no worries!  Meditation is a great way to find deep relaxation.  I like to think of meditation as an opportunity to become fully present.  In moments where we are fully present, we have no stress or worries because we are not thinking about what has happened in the past or what is going to happen in the future.  Being present allows us to fully relax into a place of just being, rather than doing.  Meditation has been scientifically proven to make you happier, more focused, healthier, smarter and yes, you knew it- sexier!  So let’s begin!

Find a comfortable seated position.

*Try sitting on a cushion, blanket, or chair if you need extra support.

Take a deep breath in and a deep breath out.  Feel your seat grounded and feel your spine lengthen.  Widen across your chest, lift your heart and feel your shoulders relax away from your ears.  Notice any sense of relaxation in your jaw and feel the space right in between your eyebrows widen and soften.  Consider closing your eyes.  Begin to notice your breath moving in and out.  Inhale deeply and exhale deeply.

Often times, when we try to meditate it becomes hard to focus on being present, and it is easy start thinking about other things.  When we meditate, it is not that we want to stop thinking, we just want to focus on the present moment.

Evening Meditation

In order to stay present, try using a phrase to encourage relaxation.

You can think of this phrase as your relaxing evening meditation mantra.

Recite aloud in your head as you inhale, “I am calm.”  Recite aloud in your head as you exhale, “I am here.”

Continue like this for as long as feels comfortable.  As you recite these phrases aloud in your head, you may start to feel calmer and more present.
  Reciting these mantras in conjunction with your breath will start to lengthen your breath, which will help stimulate your relaxation response, part of the parasympathetic nervous system.  The parasympathetic nervous system, known as “rest and digest,” elevates your mood, decreases cortisol, strengthens your immune system, and increases your well-being, physically and psychologically.

If you find that you get distracted, try to be patient with yourself and just come back to your relaxing evening meditation mantra.  Inhale, “I am calm.”  Exhale, “I am here.”

I hope you enjoyed this relaxing evening meditation!

Ashley Corlis, Fabletics Master

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