Healing Coaching: 3 exercises to start mindfulness meditation.

from On June 29, 2016

Healing Coaching: 3 exercises to start mindfulness meditation.

Mindfulness meditation is unique in that it’s not directed toward getting us to be different from how we already are. Instead, it helps us become aware of what is already true moment by moment. We could say that it teaches us how to be unconditionally present; that is, it helps us be present with whatever is happening, no matter what it is. You want to start mindfulness meditation? Practice 5 to 10 minutes every day using these 3 exercices. Do not procrastinate! Give yourself a specific time each day.

Exercise 1: Focusing on your breathing for a few minutes. How?

Make yourself comfortable while sitting quietly and close your eyes. Breathe naturally or profoundly (calm and quiet breathing) and only bring your focus on the sensations of breathing. For example, feel the air going in and out of the nose or throat, the movements of the stomach or abdomen. Focus on all the sensations associated with breathing for a few minutes. If you are distracted by a thought, immediately bring your concentration back on breathing. Put some intention, will and desire in orienting your concentration on breathing.

At first, it may seem a difficult exercise. Indeed, the brain can wander away your concentration on breathing. Persevere! This is where the difference between those who succeed and those who fail. With practice, you will be able to develop your concentration, and increasingly control your flow of thoughts. Start with 1 or 2 minutes, then increase the working time to 3 to 5 minutes. It’s a real workout just like a sports training. The more you practice, the more results you will get.

Exercise 2: Body scan

This exercise is to focus your attention / concentration on different parts of the body from head to toe or vice versa. Only the attention counts, not the sensation. Regardless of whether you have sensations or not, the important thing is to pay attention. Make yourself comfortable while sitting quietly and close your eyes. Breathe deeply and calmly. Breath in through the nose and out very slowly through your mouth.

Bring your attention / concentration on different parts of the body:

The head (put your attention alternately on top of head, ears, back of the head) – (About 30 sec)
The face (put your attention on the forehead, eyes, cheeks, nose, lips, mouth …) – (about 1 minute total)
Neck, inside the throat and shoulders – (about thirty seconds to 1 minute)
Back (bring your attention alternately on the upper, middle and lower back) – (about 1 minute total)
Chest (put your attention on the chest and the stomach / abdomen. Eventually on internal organs if it makes sense for you) (about 1 minute total)
Entire body in general – (30 sec)

Exercise 3: Focus on flavors and taste of food during the meal

Whe you are sitting down to eat, Focus for at least 1 minute every meal on: the flavors, the taste of food, chewing, food contact with the Palate, etc…Drink water by feeling the taste of it, pleasantly feeling the contact in your mouth, palate, throat, etc.

With daily training 5 to 10 minutes, you will see positive changes in your well-being in just a few weeks. Finally, and perhaps most importantly, remember that mindfulness meditation is about practicing being mindful of whatever happens. It is NOT about getting ourselves to stop thinking. Thank you for ready this healing coaching article. As always we will suggest below an online course and some books if you would like to go further in the process. Best regards.


Online Course Suggestion

the art of meditation


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This Exclusive Online Video Course Includes:

Five weeks of engaging and practical video lessons
Various meditation exercises and techniques
Easy-to-follow Worksheets and downloadable readings
You can live a life without stress, anxiety, worry and fear. The Art of Meditation Online Course will show you how to master your emotions to create a more fulfilling life.
Getting comfortable in the stillness and silence of your thoughts is where you’ll discover peace and clarity. This course can show you how to take your life to the next level.

With over a decade of experience, davidji expertly guides you through a transformational journey of meditation through the practical application of modern science and the healing arts of the East. You’ll learn how simple techniques and exercises can make you happier, reflective rather than reflexive, gain focus and help you make better decisions. The power of meditation will change your life forever.

You’ll gain the confidence to implement a long-lasting and powerful daily meditation practice. davidji covers a variety of techniques, so you can discover which ones work best for your lifestyle. The right way to meditate is to start. You can eliminate stress and discontent from your life with meditation and davidji will guide you on your journey.

“An open heart leads to a greater openness in life.”

How can The Art of Meditation Online Course transform your life?

In davidji’s lessons, you’ll learn:

Practical ways to integrate meditation every day
How to create your own sacred space
A variety of meditative experiences and how to interpret them
Gaining focus and clarity to make better decisions
Transformative methods of science and Eastern healing
Becoming a master of your emotions and chakra energies
Living in bliss and gratitude on a daily basis
It’s amazing what you’ll discover about yourself during this meditation journey. The power found in stillness and silence awakens your soul. You’ll gain a sense of clarity about your outer world when you look deep within. Together, you’ll explore the wisdom of the ages in engaging daily exercises to create peace and tranquility in your life.

You’ll not only decrease the amount of stress and unease in your life, but you’ll find a sense of purpose and fulfillment. You’ll strengthen your awareness and connection with the Universe to create a life of joy and self-actualization.

Book Suggestions



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In Mindfulness: How to Live Well by Paying Attention, mindfulness expert Ed Halliwell makes this increasingly popular subject accessible to absolute beginners.

Featuring practical exercises that you can try for yourself, it presents traditional mindfulness teaching alongside the increasing body of scientific evidence that shows that these techniques have huge potential for enhancing our health and wellbeing.

Learn the basic techniques that will help you become more mindful, discover how to take this practice into your everyday life, and experience the huge benefits for yourself.

Meditation Achieving Inner Peace And Tranquility In Your Life


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Meditation is a technique that can be used to experience peace, tranquility, and an inner beauty, leading us to rethink everything around us, even ourselves. It prompts us to trust in the ability we have to use and direct our energies to purify our bodies and minds . . . so that we can discover and develop our spirituality.

Brian Weiss, M.D., author of Many Lives, Many Masters, has written a very special book to help with the practice of meditation (a bonus audio download is also included to help guide you through the process, you’ll find the access code in the back of the book). Meditation: Achieving Inner Peace and Tranquility in Your Life includes the techniques Dr. Weiss uses on his patients, many of whom have conquered insomnia, anxiety, phobias, weight issues, and disease. Meditation can also lower blood pressure, strengthen the immunological system, and reduce stress.

As Dr. Weiss says, “It all starts by closing our eyes, relaxing our muscles, and slowing down our breathing. Little by little, we ask our minds to block out the clamoring voices that usually bombard it. . . .This means living this moment intensely, letting go, and surrendering.”

This book is the first step on a more peaceful, relaxing journey through life.

Secrets of Meditation


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For thousands of years people have tried to tap into the stillness and silence that rests within to discover their deeper selves. In Secrets of Meditation, davidji takes you there, demystifying the practice along the way and guiding the reader on an epic journey into your own consciousness. Whether you are new to meditation, a crisis meditator or someone who has been meditating for years, Secrets of Meditation will take your practice, and your life, to the next level.

In this insightful book, davidji shares his own meditation journey along his own path to awakening and shares the impact it can have on your physical health, your relationships, your emotional wellbeing and your spiritual life. As the secrets to an effortless meditation practice are revealed, you will unlock the door to your own personal journey and discover what is actually supposed to happen when you close your eyes.

davidji shares the wisdom of the ages in a very accessible and entertaining style – demystifying rigid commandments, revealing the five greatest myths of meditation, and illuminating the most powerful rituals to weave a practice into your day. Secrets of Meditation will have you meditating in minutes, setting powerful intentions for each day, and living a happier, easier and more fulfilling life.

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