Breathing & Calming the mind

jon kabat zinn meditation cd pic



Jon Kabat-Zinn recorded my favorite guided breathing CD set. The CD’s  are secular and easy to follow. It comes with a set of 4 CD’s but my favorite is “sitting meditation” .  Another CD is the “body scan”  during which he guides using the breath, to relax all parts of the body, and is best  used lying down. 

Here’s an example : Find a comfortable position. Feel your body and consciously soften any obvious tension. Bring your attention to feel the sensations of your breathing.  Take a few breaths and sense where you can feel the breath most easily, as coolness in the nostrils, or movement of the chest, or the rise and fall of the belly. Then let your breath be natural.  Feel the sensations of your natural breathing, relaxing into each breath as you feel it. After a few breaths your mind will wander. When you notice this, gently bring your attention back to the next breath.  You will find that when your attention is focused on the breath it helps to quiet your whole body and mind.

Helpful  books for calming the mind are: Wherever you go there you are- by Jon Kabat-Zinn, 100 ways to keep your soul alive- by Frederic & Mary Ann Brussat,  Sacred time by Gary Eberle, Flow- by Mihaly Csikazentmihalyi  and The extraordinary power of ordinary things- by Larry Dossey

 Soothing and centering music: Canyon Trilogy by Carlos Nakai ( played in the office) Windham Chill 1&2, Narada Collection 3,  Narada Sampler 3 and Acoustic Therapy Relaxation

Aromatherapy: In a spray bottle put 6 oz of water and 6-10 drops of essential oil ( Aura Acacia best ) spray on pillow case and sheets before bed or on a scent ball ( you can get at office)  to plug into wall.  Lavender- calms mind and decreases agitation. Mint, grapefruit- clear frustration, lift spirits and focus concentration

AcuCalm Acupuncture Stress Reduction Clinic now offered 7-8 pm  Tues or Wed eves once a month. To find when the  next session is go to  and click on acucalm tab.