Finding Your Calm at Work (A Guest Post for The Cubicle Chick)

Black Girl's Guide to Calm

 

Whether you work 9-to-5 in an office or from home as a solopreneur, stress in your career is inevitable. In fact, a 2014 study from Harris Interactive for Everest College reports that around 83 percent of American workers feel stressed out by their jobs.

Fortunately, there are ways to combat this stress and anxiety (whew!). A few weeks ago, I wrote a post for The Cubicle Chick sharing four ways you can find your calm in the middle of your work day, while you’re at work. Read the entire post below (and let me know what you think!):

4 Simple Ways to Find Your Calm at Work

Photo Credit (stockyimages/123rf.com)

Visualizing with Meditation

Black Girl's Guide to Calm

Visualizing is a great tool to create more calm in your life, especially when coupled with meditation and deep breathing. Below is a guided meditation audio that includes visualization (if you prefer to read how to do it and do it on your own, go here). It’s just a few minutes long, and you can do it anywhere.

I hope you enjoy it!

“To bring anything into your life, imagine that it’s already there.” – Richard Bach

 

 

How to Meditate:The Basics

Black Girl's Guide to Calm

 

Want to meditate but having trouble getting started? This post is for you! I’m going to share the basics of how to meditate so you can begin your practice. Before I get into that, I want to share a definition of meditation:

“a precise technique for resting the mind and attaining a state of consciousness that is totally different from the normal waking state.”

When meditating, your mind is relaxed and inwardly focused, and when your mind becomes silent and is no longer a distraction, your meditation practice deepens. (It’s super important to remember that meditation is a practice, meaning the more you do it, the easier it becomes, and if you want to reach that deeper level and really reap the benefits, you have to do it on a consistent basis).

Now, on to how to meditate:

  • Find a quiet, distraction-free space (even if people are in the room, e.g., your kids, as long as they aren’t disturbing you, you can meditate).
  • Sit on the floor, a yoga mat, in a chair, or even in your bed. Wherever you sit, make sure your spine is straight. Two common ways to sit are cross legged or kneeling.
  • Basic ways to place your hands include: on your thighs or knees (palms facing up or down); prayer position with your hands at your chest; bring your thumbs and index fingers to touch and place the back of your palms on your thighs or knees.
  • When you find a comfortable seat and have placed your hands, close your eyes and mouth, and relax your body. Begin inhaling deeply and exhaling fully, and continue throughout your practice.
  • If you’re a beginner, meditate for anywhere from two to 20 minutes. (You can use an app like Calm or Meditation Helper to keep track of the time).
  • Some ideas for maintaining your focus: Concentrate on your inhalations and exhalations, and when thoughts come to you, let them go. Or, “watch”  your thoughts, then watch them float by.

That’s it! As I mentioned earlier, once you begin practicing meditation on a consistent basis, you’ll reap the benefits and see how it can change your life.

“Meditation is not a way of making your mind quiet. It is a way of entering into the quiet that is already there — buried under the 50,000 thoughts the average person thinks every day.” – Deepak Chopra

 


Take your meditation to the next level with guided Mediations for Calm, Happiness, and Fulfillment! Click below to learn more and purchase.

 

 

Photo Credit (top)/Zdenka Darula

Book

Black Girl's Guide to Calm

 

 

I’m super excited to announce the launch of my book, The Black Girl’s Guide to Calm!

It’s a quick guide that shares practical tips and advice for creating more calm and peace in your life. You’ll learn:

  • Why and how to meditate, plus breathing techniques
  • Ways you can use affirmations to find your calm
  • Basic yoga poses
  • How you can make self-care a priority
  • And more!

Additionally, you’ll receive audios and videos to accompany the book.

The Black Girl’s Guide to Calm launches on Tuesday, September 15th, but you can download two preview chapters here.

15 Reasons You Should Start A Meditation Practice

 

 

Black Girl's Guide to Calm

Like I mention in my story on this site, I’ve been meditating on a daily basis since last year. When I don’t meditate (or make time to sit in silence for a few minutes), I can tell the difference: I get stressed and overwhelmed more easily, I’m in a hurry, and I don’t really live in the moment. Meditation had definitely been life-changing and beneficial to me.

You might be thinking, ‘Okay, it’s great that meditation has changed your life, but I just don’t have time to meditate.’ But here’s a cute quote that puts the importance of meditation like this:

“If you don’t have time to meditate for 15 minutes, you need to meditate an hour!”

Now, I’m not suggesting that you meditate an hour or even 15 minutes; you can begin with just five minutes a day. If you need some motivation to start your meditation practice, here are 15 benefits of making that time each day:

  1. Meditation helps you change your mindset from negative to positive and helps you control your thoughts.
  2. It develops your intuition.
  3. Meditation helps you realize what’s really important and helps you ignore the petty issues.
  4. It helps you keeps things in perspective.
  5. It decreases your tendency to worry.
  6. Meditation helps increase productivity.
  7. Meditation brings your mind, body, and spirit in harmony.
  8. It helps you develop a closer relationship with God.
  9. It helps you become more mindful and live in the moment.
  10. Meditation improves your focus and attention.
  11. Meditation reduces stress and reverses the flight-or-fight reaction.
  12. It creates a sense of inner peace and calm.
  13. It improves resilience against pain and tough times.
  14. Meditation improves your decision-making and problem-solving skills.
  15. Meditation also strengthens your immune system and reduces cardiovascular problems and chronic pain.

If you want to start a meditation practice but not sure how, check out my free video series, or sign up for my free meditation audio. And check out more meditation benefits here.

Do you meditate? How has it benefited your life?

 


Discover breathing techniques, various ways to meditate, and more in BeCalm Bootcamp: Meditation for Beginners! Click below to get all the details; we start August 15th.

 

Photo Credit/HONGQI ZHANG

 

Mantras for Meditation (and daily life)

 

Black Girl's Guide to Calm

When meditating, you can focus on your breath, the space between your thoughts, observe your thoughts, or you can focus on a word, or an affirmation/mantra.

A mantra is a “sound, word, or phrase that is repeated by someone who is praying or meditating.” (Merriam-Webster.com). And according to Chopra.com, the word mantra has two parts: man, the root of the Sanskrit word for mind; and tra, the root of the word instrument. So, “a mantra is therefore an instrument  of the mind, a powerful sound or vibration that you can use to enter a deep state of meditation.”

While there are several Sanskrit mantras you can use (like om, for example), I mainly like to use personal ones when I meditate, depending on what I need at the moment. Here are five I use that you can, too:

 

1, I am calm and centered. When I’m feeling stressed and overwhelmed or if I need to focus, this is my go-to.

2. I am open to receive. This is for the times I want to create a feeling of abundance.

3. Breathe in courage, exhale fear. When I’m feeling anxious or a little fearful about something, I use this one.

4. Prosperity flows to me; prosperity flows through me. Another one for when I want to feel abundant.

5. The peace of God shines through me. This is another one I use for when I need more calm in my life.

Do you have another mantra you use when you meditate? Share below by leaving a comment!

12 Quotes to Inspire You to Meditate

Black Girl's Guide to Calm

 

Whether you’re a beginner practitioner of meditation or you’ve been doing it for many years, it can sometimes be hard to make the time to do so, especially when you have a lot going on in your life. Hopefully, these quotes will inspire you to begin or continue your meditation practice:

  1. “The quieter you become, the more you can hear.” – Ram Dass
  2. “In the midst of movement and chaos, keep stillness inside you.” – Deepak Chopra
  3. “Within you there is a stillness and a sanctuary to which you can retreat at any time and be yourself.” – Herman Hesse
  4. “There is a presence, a silence, a stillness, which is here by itself. There is no doer of it, no creator of stillness. It is simply here in you, with you. It is the fragrance of your own self. There is nothing to do about this, it is naturally present. The fragrance of peace, this spaciousness, it is the fragrance of your own being.” – Mooji
  5. “Let your mind and soul be at ease. Don’t grasp and grab for the magic and miracles. When you reside in that place of stillness, the joy, miracles, and magic you’re seeking will find you.” – Melodie Beattie
  6. “Meditation, because some questions can’t be answered by Google.” – Unknown
  7. “Peace comes from within. Do not seek it without.” – Buddha 
  8. “Meditation is not a way of making your mind quiet. It’s a way of entering into the quiet that’s already there — buried under the 50,000 thoughts the average person thinks every day.” – Deepak Chopra
  9. “Meditation makes you innocent, it makes you childlike. In that state, miracles are possible. That state is pure magic. A great transformation happens — in innocence you transcend the mind, and to transcend the mind is to become the awakened one, the enlightened one.” – Osho
  10. “Prayer is when you talk to God, meditation is when God talks to you.” – Unknown
  11. “Meditation is not just for relaxation; its primary purpose is to develop the capacity to respond skillfully and gracefully to life’s difficulties as well as its joys.” – Shyalpa Tenzin Rinpoche
  12. “The more regularly you meditate and the more deeply you meditate, the sooner you will find yourself acting from a center of peace.” – J. Donald Walters