Marta Tuchowska - Five Senses Meditation: Create a Stress-Free and Mindful Lifestyle in Five Minutes a Day: Create a Stress-Free and Mindful Lifestyle in Five Minutes a Day

Five Senses Meditation

Create a Stress-Free and Balanced Lifestyle in Five Minutes a Day

By Marta Tuchowska

Copyright 2014, 2016

by Marta Tuchowska

All rights reserved. No part of this publication may be reproduced, stored in a retrieval system, or transmitted, in any form or by any means, electronic, mechanical, photocopying, recording or otherwise, without the prior written permission of the author and the publishers.

Disclaimer:

Please note the information contained in this book is for inspirational and entertainment purposes only. Every attempt has been made to provide accurate, up to date, and completely reliable information. No warranties of any kind are expressed or implied. Readers acknowledge that the author is not engaging in the rendering of legal, financial, health, medical, or professional advice. By reading this book, the reader agrees that under no circumstances are we responsible for any losses, direct or indirect, which are incurred as a result of the use of the information contained within this book, including, but not limited to, errors, omissions, or inaccuracies.

The information provided in this book is for entertainment purposes only. If you are struggling with serious problems, including chronic illness, mental instability, or legal issues, please consult with your local registered health care or legal professional as soon as possible. This book is not a substitute for professional or legal advice.

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From the Author

I always say that if you want to be successful (no matter what it is that you want to achieve), you must become committed to a holistic self-care plan, not only taking care of your body, but also your mind, emotions, and spirit. This is how you can create a stronger and more balanced version of yourself. However, remember this is not only about the final results. This is mostly about going through the process of a total body and mind transformation, as well as embracing all of the positive changes in yourself, your body, your reactions and all of your achievements. Rome wasnt built in a day, right?

It always distresses me when I see someone go on another fad diet and get too fixated on weight loss, instead of focusing on creating a healthy and nutritionally balanced lifestyle that works for them long-term. You see, everyone is different and my diet plan will never be the same in your case. It is just like how my meditation techniques will change when you get your beautiful hands on them. Everyone is different and unique, which is a wonder of life.

Many people learn about the benefits of meditation and immediately come up with pretty unrealistic goals like, I will meditate for about 2 hours straight every day . Sometimes even 30 minutes might be an unrealistic goal if you are new to it. Besides, forget about how much you meditate. Forget about all of those measurements and judgments. A good book is a good book. It doesnt matter if it has 2000 pages or 100 pages, just like a bad book will be a bad book for you, no matter how many pages it has.

This is going to be a journey and there will be bad moments as well. Still, if you want to make regular meditation your lifestyle and take care of your spiritual wellness, you will have to get committed to it. You will have to use your mind and just do it anyway, even if you dont feel like it. Such a simple rule, yet many people reject it and, therefore, ruin their healthy lifestyles (plus they sabotage themselves). A simple example, I want to stop drinking alcohol, but I dont want to drink water while I am hanging out with my friends, who drink. Another good example is, I want to change my nutrition, but I am not the kind of a person who makes green smoothies first thing in the morning or I really want to start working out, but it feels nicer to stay in and watch TV. Besides, I am tired today!. Lastly, I need more fitness and weight loss motivation. I read about it, but I still need this extra push. Its the authors fault that I am not getting any results!

Now I am not judging, I have been there myself. I would procrastinate about many things and would look for excuses. Since I committed myself to taking care of my body, mind and spirit, I do have a certain kind of routine that I stick to, even if I dont feel like it. Why? Because I am responsible for creating my lifestyle. I need to be proactive, not reactive. I think as an investor, not a consumer, this is why my life is changing. One simple decision can change your life, too. So get committed and take action, which in this case will be your regular meditation practice. Even a minute a day will do, if you are serious about it, and if you are reading this book, I assume you are. Its all about creating healthy habits that last.

Lets compare this concept to a diet again. Forget about counting calories and focus on quality nutrition and real foods. You see meditation is no different, my friend. It all comes down to putting your mind to it and making it your lifestyle. I very often meditate just for a few minutes when taking a break from writing; or I go for a short walk. Its all about fueling your mind and your spirit and connecting to what I call a Peaceful Warm Nourishing light. This is something that is always there for you to cheer you up and give you energy.

Do you want to feel relaxed on a physical level, yet energized mentally? Do this simple exercise, you can thank me later:

Sit down, lie down, or stand up, whatever feels right for you. You can even do it when you are walking. Take a few deep breaths and feel grateful that you have air to breathe. Breathe in and out of your nose, just like in yoga. Or breathe in your nose and out your mouth. You see, this is something that we take for granted and we are focusing on what we dont have instead of on what we have. I must admit that I often fall a victim of this pattern as well, and I need to remind myself the gift of gratitude and fulfillment.

Back to our meditation-keep breathing like I suggested. You can also start breathing in and out your mouth, which is a technique used in Reiki. This is more difficult and you will need more focus to do this, but its really calming and purifying. It also makes you leave your usual comfort zone, which is the way we normally breathe (through the nose, right?). Anyway, dont worry that much about which way of breathing you decide to employ. What is quite important though is to make your breathing deep and feel your belly moving as well, we want to use our diaphragm.

Now, imagine a big, white, warm light that is approaching you and surrounding your body as a shield. It makes you feel calm and protected. It smells of lavender (or vanilla, or fruits - choose whatever suits you) and makes you even more relaxed.

If you are not walking, I suggest you close your eyes and tap them with your hands. Keep breathing and greet the White Light. Thank it for protection. Now imagine the light entering your body through your head. You can feel its pulsating energy spread throughout your body and it feels really nice. Keep visualizing and feeling. You see some people are more visual and some people prefer to feel instead of visualizing. In this book, we will be working on all your senses, but remember to stick with whatever it is that works for you and feels right.