Stop what you are doing. Focus. This is time for you.

Take a moment to notice your breath.

Is the breath deep or more shallow?

Where is the tension in your body? Shoulders? Lower Back?

Now …

Breathe in deeply…

Hold the breath for 3-2-1…

Exhale fully, allowing the breath to leave the body…

Repeat this cycle 3 more times.

Breathe in …. Hold …. Exhale…

Breathe in … Hold …. Exhale…

Breathe in … Hold …. Exhale …

Check in with your body again. Has something shifted?

Do you feel even just a little bit more relaxed, feeling less stress or anxiety? Maybe your body tension has released just a tiny bit.

If not, repeat this pattern.

This technique, and others like it, can:

⬩ Reduce resting blood pressure

⬩ Reduce resting heart rate

⬩ Ease symptoms of anxiety

⬩ Help you find solutions to persisting problems

⬩ Reduce negative emotions

⬩ Increase patience

⬩ Help you stop over-reacting

⬩ Improve sleep

⬩ Find more focus

⬩ Improve productivity

And more ...

The practice of meditation, breath work, mindfulness, and prayer all have healing power. When we slow down our wild minds, our bodies can relax as well. When the body relaxes, tension and inflammation can become reduced and we can achieve better health and vitality. (Read more from the Mayo Clinic here.)

There are many ways to practice and there is no perfect path for every person. Some love a walking meditation practice, others love guided meditation. Another may find great comfort and peace in prayer. Even yoga is a form of meditation, when you remain attune to your body and breath.

When you started reading, you were meditating.

You focused on your breath. It didn’t have to be perfect and you can do it anywhere, anytime. You have already tried it today.

I have clients who listen to a guided meditation in their cars before going into work. The day becomes just a bit more manageable when you start off this way.

Other clients set reminders in their phones and take a break from the day.

Other clients listen to a guided meditation before bedtime and notice an improved sleep quality and duration.

You can find these amazing life-saving benefits above with a practice as little as five minutes a day. Really.

The effects are cumulative and build and build over time.

Suddenly you will notice that you are less reactive, normal stressors don’t effect you as they once did, and solutions to persisting problems may present themselves.

You don’t have to be perfect to practice meditation. You can simply focus on your breath for 5 minutes. The wild mind WILL show up. You can notice those thoughts and let them float on by.

It can be hard to stay focused without a guide. It was for me. That is why I created a

very affordable meditation library for you.

It contains guided meditations on topics like this:

⬩ Letting Go

⬩ Finding Awareness

⬩ Shifting Toward Quiet

⬩ Finding New Perspectives

⬩ Relax and Release

⬩ Finding Empowering Beliefs

⬩ Improving Relationships

⬩ Healing

As a bonus, I have included a Gentle Yoga practice as part of this incredible healing library.

For as little as 5 minutes a day, you can begin to calm your mind, have less stress, ease symptoms of anxiety, and enjoy better sleep.

What is holding you back?

But Rachel, I am so busy. I don’t have time.

Let me say this to you.

You don’t have time NOT to find time. Life is way too short to stay in dis-ease.

If you have a desire to find healing in your mind and heart, you CAN find time. This excuse simply doesn’t work. If you desire this, you will find 5 minutes a day.

But Rachel, I can’t meditate. It is for someone else more peaceful than I am.

Start where you are. You can’t mess this up. This is for you. If you have a desire for a different way, start here.

But Rachel …..

Maybe you are afraid to fail. I know this feeling well.

Consider this:

What if you gave this a real shot for a few weeks and it worked? What if you actually found more peace, less stress and anxiety, and slept better?

What if ….

What would change in your life if you had a handle on stress, anxiety, and sleep?

It's worth it to give it a try.

Breathe in deeply …

Hold the breath for 3-2-1 …

Now, exhale slowly …

Never forget how much you matter, that your life matters. You are a great gift to this world. You deserve to find a calm mind.

So much love,

Rachel

P.S. Here is Inspired Meditation. If you have any questions about if this program is right for you, reply and I would love to help you. No question is too small or too silly. I am here to serve you at the highest level.

P.P.S. A portion of every dollar that you spend with Rachel Carta Coaching products goes to help those in need. We thank you!