In this previous post I’ve given you the absolute begginer’s guide to start tunining in with your intuition. So if you’ve practiced those two steps in the past week you should be already at the “begginer + 1” level up on the way to becoming more intuitive.
If you didn’t read this post yet I suggest you to go read it now or right after you finish this one.
Now that we’ve got this out of the way let’s dive right into today’s topic:
3 Practical Steps To Get You Centred and Attuned with your Intuition
Step#1 – Observe your breathing for 5 minutes every morning
If you don’t have some kind of daily meditation practice already, then for this next week start spending 5 minutes in silence in the morning.
If you wake up a bit earlier than everyone else in your home you don’t even need to prevent them and ask them to not disturb you for 5 minutes. If they are awake, it is a good idea to let them know of your new morning routine.
Good, now that you’ve prepared your environment you’re ready to start.
You don’t need any meditation pillow or special conditions for this. You don’t even need an app, just the timer of your phone.
If you want an app, I use Insight Timer, it’s free on the App Store. I like it because it has a nice bell for the beggining and the end of your set time. And it shows you how many other people around the world are meditating in the same time with you.
Especially in the beggining, this info, that “you just meditated with 1859 people” makes you feel like you’re not alone in this, and that you are part of a worldwide community of likeminded people.
Whatever your chosen timer, set it for 5 minutes and put your phone on airplane mode so your mind knows that there is no chance to be disturbed. This small gesture is very important.
Start by sitting comfortably, on the side of your bed or of a chair, with your back straight, your feet firm on the floor, your hands resting on your thighs or in your lap.
For the next few minutes observe your breathing, notice the air going in and out of your nose. You can keep your eyes open or closed, for me it’s easier to keep them closed.
You can use counting breaths to help you stay on the task. Either way, your mind will wander off a billion times.
That is O.K.
The act of taking your attention back to your breathing every time you notice it has gone somewhere else is what is developing your meditation muscle.
You might judge yourself and think “I’m the worst meditator on Earth” (I know I did ☺ ) but this struggle and constant coming back to your breathing is what meditation is about, at least in the beggining.
In time, you’ll be able to add other objects to focus on during your meditation practice. For the first few months you should stick to training your attention to stay on one object, in this case, your breathing, for 5 minutes. Then yo can gradually increase the time to 10, 15 and 20 minutes or more daily.
The benefits of this simple 5 minutes practice appear since day one. From my experience this helps me set the tone of the day, it makes me feel in control of whatever arrives, and allows me to focus better on the tasks I have to do throughout my day.
Step #2: Observe Your Breathing A Few Times During Your Day
After you’ve practiced your 5 minutes of meditation in the morning it should come natural to implement this next step: at random moments throughout your day, observe your breathing.
Especially when you find yourself in a rush, or if you feel overwhelmed of the many things you need to do, or just before you eat.
Take a moment and observe your breath.
You can do this right now, as you read these words, take a part of your attention to your breathing. How was it?
You’ll notice that by the simple fact of observing, your inbreath will tend to become deeper, feeling your tummy expanding, and your out breath longer.
It’s not like you’re forcing anything, it just happens naturally.
Practicing this simple exercise for a week, will help you get more centred, calmer and more able to hear what your intuition wants to tell you.
Step #3: Consciously Observe Nature Throughout Your Day
This one can be combined with the previous step. Whenever you walk through a park or you look at some flowers on your desk, or simply enjoy the view of the sky through the window of your office, do it consciously.
Be aware of the soothing effect nature has on you. You can add a couple of deep breaths and there you go, you’ve just experienced your short “zen” moment in the middle of your busy day.
It might seem like not much, but these short moments are like reset points for your nervous system. Research shows that we can manage stress a lot better if we give ourselves regular “time-out” moments, no matter how short. And we fall into burn-out a lot quicker without these moments.
It’s like if your day was a roller coaster, your conscious breathing moments while connecting with nature would be the pause moments, that allow you to calm down before another crazy loop.
People tend to ignore taking these breaks because they get caught up in the “I have to do so many things, I have no time for zen breathing” mentality. Research shows that these breaks increase your productivity, your overall energy and boost your creativity.
But you don’t need any scientists to proove you anything. You just try it for a few days, or a few months better, and you’ll experience the benefits yourself. Let me know how it was in a week or two.
Now you have 3 more easy exercises to practice with untill next week. Don’t dismiss them before you try them.
I practice all of them on a daily basis and I do feel more centred, calmer and more productive. I also feel the difference when I get lasy or I wake up late and don’t practice my minimum 5 minutes of sitting in silence in the morning.
On those days, I feel like things happen TO me and I keep re-acting to them, instead of acting upon them. I feel more scatered and my productivity is affected too. These days are good too, because they serve as a reminder of how good it is to stick to my practice.
So if you’ve skimmed this post, here are the 3 exercises you need to do daily in order to get more centred and attuned with your intuition.
Step #1 – practice 5 minutes of sitting in silence, your eyes closed, your back straight and observing your breathing. No matter how many times your mind wanders off, get it back to the breathing.
Step #2 – observe your breath a few times throughout your day. Start now, while reading this. Good, now remember to repeat this a few more times, at random moments in your day.
Step #3 – consciously observe and connect with nature. Walk through a park, buy some flowers and put them on your desk, or just look at the sky. If you also breath consciously while doing this you’ve just gave your nervous system a smal reset, so you’ll have more energy and creativity in the next hour or so.
Now go out and practice! 🙂
Next week I’ll be back with exercises to help you figure out how it feels when you’re steering away from your intuitive guidance. From all the previous posts you should already know that you have specific bodily sensations, specific emotions and thoughts when you are in tune with your intuition. These are important to keep you on track.
But it is equally important to know what are the red flags when you’re going in the wrong direction.
Untill then keep breathing consciously and being your beautiful self.
All my love,
P.S. Leave me a few words in the comments bellow and tell me how you experienced practicing these exercises.
Resources & further reading:
Kahn, PH, Friedman B, Gill B et al. A plasma display window?—The shifting baseline problem in a technologically mediated natural world. Journal of Environmental Psychology, 2008; 28: 192-199 as found on http://www.stress.org/management-tips