I Offer 8️⃣ Meditation Techniques to Help You Capture the Calm – Live Jobsticker’s Jobseeker Resource Show on Facebook (Episode 9)

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I Offer 8️⃣ Meditation Techniques to Help You Capture the Calm – Live Jobsticker’s Jobseeker Resource Show on Facebook (Episode 9)

The techniques I tackled included:

βœ… Dan Harris Counting Technique

▢️▢️▢️ Breathe in and out, counting or listening to your breath.

βœ… Body Scan

▢️▢️▢️ Start with head down to toes and focus on each part for a few seconds to understand how it feels and try to relax each part before moving onto the next one.

βœ… Hand Trace

▢️▢️▢️ Trace hand like making a Turkey on Paper (breath in on way up finger, breath out on way down finger).

βœ… Box Breathing

▢️▢️▢️ To begin the practice, expel all of the air from your chest. Keep your lungs empty for a four-count hold. Then, perform your inhalation through the nose for four counts. Hold the air in your lungs for a four-count hold. When you hold your breath, do not clamp down and create backpressure. Rather, maintain an expansive, open feeling even though you are not inhaling. When ready, release the hold and exhale smoothly through your nose for four counts. This is one circuit of the box-breathing practice.

βœ… Alternate Nostril Breathing

▢️▢️▢️ Take your right hand, curl the ring and pinky fingers into the base of the palm, join the middle and index fingers together, pointing the thumb upright. 4 Seconds: Gently press the extended two fingers to close off the left nostril as you inhale for a count of 4 through the right nostril. 8 Seconds: Close your right nostril by pressing down with the thumb, simultaneously releasing closure of the left nostril as you exhale out of the left nostril for a count of 4. 12 Seconds: Inhale for a count of 4 through the left nostril, keeping the right nostril closed with the thumb. 16 Seconds: Press the two fingers against the left nostril as you release the thumb from the right nostril to exhale out for a count of 4.

βœ… Nadi Shodhana

▢️▢️▢️ Gently close your right nostril with your thumb. Inhale through your left nostril, then close it with your ring-little fingers. Open and exhale slowly through the right nostril. Keep the right nostril open, inhale, then close it, and open and exhale slowly through the left. This is one cycle. Repeat 3 to 5 times, then release the hand mudra and go back to normal breathing. Chant “nah-dee show-DAH-nah” during exhales.

βœ… 4-7-8 Breathing

▢️▢️▢️ Place your tongue on the roof of your mouth, behind the ridge where your teeth and gums meet. Exhale through your mouth and make a whooshing sound as you empty your lungs. Close your mouth and breathe in through your nose for four counts. Hold your breath for seven counts. Open your mouth and exhale, making a whooshing sound as you count to eight. Repeat this cycle four times. As you are doing this technique, remember to inhale through your nose and exhale through your mouth.

βœ… Woosah into Hum

▢️▢️▢️ Deep breath, chant “Woosah” into a chant of “Hummmmm” to finish. Breath out until you have no air left, than take another deep breath into your chest until it’s filled.

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