Mindfulness, Meditation, & Self-Care

July 31, 2019

I would say my meditation practices have been varied over the past years. No matter how long I may go without practicing, I always manage to find my way back. The most important thing to remember is that meditation is different for everyone, and everyone plays different tunes when come to a practice.

Meditation can be a number of practices. It can be journaling, simple deep breathing, or just being in your happiest place.

I’ve found that my deepest meditations are when I'm surrounded by nature. In Chicago, I go to the lake path early in the morning and sit there, eyes closed, music in my ears and relax. I let myself be swept up in the words of the music and forget the world around me. 

Beginning or re-beginning a meditation practice does not mean that you have to sit around for 30 minutes to an hour trying to “not think.” A meditation practice can begin with 2-5 minutes of deep breathing, finding awareness, and letting your mind flow.

Breathing Meditation 101 

Find a peaceful space! This can be in your room, living room, outside, on a hiking trail, a park bench, a sandy spot on the beach, etc.

If you are sitting or laying down, take a moment and close your eyes. 

Take 3 deep nourishing breaths. Deep inhales, deeper exhales. This will set your slate clean for your meditation practice and get your nervous system to a place where it can relax a little deeper. The more deep breathing you do, the more your body will receive! 

Focus your attention on the breath and on how the body moves with each inhalation and exhalation. Observe your body softening as you relax and soften your shoulders, chest, rib cage, and jaw. Allow your breath to flow naturally, and feel everything relax with ease. If your mind wanders, just come back to your breath.

If you need to, set a timer for 5 minutes and start there. You don’t have to meditate every day for 10 minutes to feel centered, your practices could be 2 days a week for only 5 minutes. 


  1. I've talked about this breathing and taught so many patients!!! It is great!

  2. I teach my students this kind of breathing as a way to calm themselves, especially before a test or something that makes them nervous. Great advice!

    1. That's brilliant!! If I knew about these methods when I was a kid, I'm SURE tests would have been more manageable!

  3. I find that noise canceling headphones help a lot to make a a space more comfortable. Don't need any music playing. Just noise canceling.

  4. I loved your tips! Thanks for sharing, I’m going to try some of these