Category Archives: The Simple Truth Series

The Simple Truth’s Meditations For The Holidays

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Hello Lifestylistas,

Breathe Deep 8-2-8

This year rely on your breath for a stress-free holiday. Learn how to take a few slow, deep breaths to calm you and reduce holiday anxiety. It’s simple, free and you can do it anytime, anywhere. When you start to feel agitated, take a moment. Draw a deep breath in through your nose. Feel your stomach expand for a slow count to 8. Hold it for a count of 2 and slowly exhale it for another count of 8. Feel the air enter and leave your body. Don’t dwell on the thoughts that come into your mind. Simply acknowledge them and return to your breath and your count. Take a few minutes to breathe. It will pay you back with hours to spare.

Simple Truth
How somebody
acts is their karma.
How you respond
is yours.”

Wakeup Meditation

This year rely on your breath for a stress-free holiday. Learn how to take a few slow, deep breaths to calm you and reduce holiday anxiety. It’s simple, free and you can do it anytime, anywhere. When you start to feel agitated, take a moment. Draw a deep breath in through your nose. Feel your stomach expand for a slow count to 8. Hold it for a count of 2 and slowly exhale it for another count of 8. Feel the air enter and leave your body. Don’t dwell on the thoughts that come into your mind. Simply acknowledge them and return to your breath and your count. Take a few minutes to breathe. It will pay you back with hours to spare.

 

Travel Meditation

There is no better time to set the pace of your day than when you first wake up. Before you get out of bed in the morning take a few minutes to notice your breathing. Lie on your back. Place one hand on your stomach and the other on your chest. Take a few deep belly breaths. Smile, as you feel your stomach rise and fall with each breath. Don’t just jump into your day, give yourself the two minutes you deserve to balance your morning, steady your thoughts and guide your day in the right direction.

Shopping Break Meditation

When you leave for work or to go shopping, don’t just rush out in a hurry. Maintain a slow and steady pace to get to where you’re going. Breathe and take the time to notice the world around you. Let someone go ahead of you. Appreciate the sunlight, the clouds, and the rain. Notice the road, the cars, and the pavement of those commuting around you. As your mind starts to fill with the tasks of your day, smile and focus on the mode of your travel, the people walking next to you, the cars driving, the subway you ride on. Don’t start an inner dialogue by commenting on them. Just be present and aware of the community of people that you are a part of and enjoy that connection.

Mindful Eating

When you’re at wits end and you still have more to do, take a moment to ground yourself. Sit with your feet flat on the floor and your hands on your thighs. Take a deep breath and feel your stomach expand against your clothes. Give yourself an 8-2-8 break. Feel the calm start beneath your scalp and move past your shoulders. Feel each point of stress and take a moment to allow your breath to wrap around it, relax it, and take that stress away as you exhale. Use three minutes to breathe in positive, relaxing energy, and breathe out negative stress.

Simple Truth
No matter where you
go – smile.
It’s the first thing people
see and the last thing
they remember.”

Don’t Lose Yourself

Use your meal to take control over your food and your stress. Stop trying to gulp everything down as quickly as possible. Take a moment. Be aware of the food before you. Notice the shape, color and texture of it. Attune yourself to your body, the way you salivate and anticipate the flavors. Notice the taste, the texture and the different sensations you feel when you eat. Take the time to really see the service around you. Notice the place setting, the staff and the décor. Appreciate and enjoy what you have before you rush back into your day. It takes just a minute longer to appreciate your food, and that makes all the difference.

Remember to Give a Little

Giving is one of the most joyous acts we can do. All too often we lose sight of the bigger picture by thinking about the large gifts we want to give. We want to impress, we want to show our love, but don’t forget to also do so on a smaller scale. Give a smile to someone, leave a slightly larger tip, say thank you. You’ll be surprised how much energy you can generate during the day just by giving a little as you go about checking off your to-do list.

For more information on how to find your own Simple Truth visit www.simple-truth.com

Moments of Meditation for the Holidays

by Jeff Cannon

 Family, friends, holiday parties and let’s not forget about shopping. It can all become overwhelming amidst all the good cheer and blessings that we have to give; which sometimes adds a level of guilt on top of it all.

It’s why adding a healthy sprinkling of meditation and deep breathing throughout your day can be such a good thing.  No, you don’t have to sit in meditation for twenty or thirty minutes in order to maintain your balance.  All you have to do is take some small moments out of your otherwise busy day to sit, to breathe, and to be present in order to maintain a sense of equilibrium throughout the craziness the holiday seasons always bring.

Remember, the joy and happiness and togetherness of this season will be even greater if you can reduce your stress and maintain your balance throughout your day.  Here are ten easy tips to do just that:

 

Breathe Deep

The key to real, ongoing relaxation is found in your breath.  It can calm you, lower your blood pressure, reduce your anxiety and keep you grounded no matter how quickly your world is spinning.  If you feel agitated, draw a full breath slowly into your stomach.  Feel your stomach expand for a slow count to eight.  Hold it for a count to two and slowly exhale it for another count to eight. Feel the air enter and then leave your body and focus on the sensation of your breath.  Take a few deep breaths to ground yourself when you first feel yourself start to spin.  Call it a mini-meditation and enjoy the calm it brings.

 

Wakeup Meditation

There is no better time to set the pace of your day than when you first wake up.  Before you get out of bed in the morning, take a few minutes to notice your breathing. Put one hand on your stomach and take a few deep belly breaths.  Smile, as you feel your stomach rise and fall with each breath.  Don’t just jump into your day, give yourself the two minutes you deserve to balance your morning, steady your thoughts and guide your day in the right direction.

 

Travel Meditation

When you leave your home for a day of shopping, don’t go out in a hurry.  Maintain a slow and steady pace breath.  Take the time to notice the world around you.  Appreciate the sunlight, the clouds, and the rain.  Notice the road, the cars, and the pavement of those around you.  As your mind starts to fill with the tasks of your day, focus on the mode of your travel, the people walking next to you, the cars driving, the subway you ride on.  Don’t start an inner dialogue by commenting on them.  Just be present and aware of the community of people that you are a part of and enjoy that connection.

 

Shopping Break Meditation

When your wits are at their end take a moment to sit by yourself.  Place your feet flat on the floor with your hands on your thighs.  Take a deep belly breath in, and feel your skin expand against your clothing.  Slowly count to eight on each inhale and each exhale.  Feel the calm start beneath you scalp and move down to your shoulders.  Identify each point of stress and take a moment to allow your inhale to wrap around it, relax it, and take that stress away as you exhale.  Use your three minutes to breathe in positive, relaxing energy, and breathe out negative stress.

 Mindful Eating

This is a path to power over your food and your stress.  Instead of just jumping in and trying to finish your meal before you’ve even started, take a moment.  Become aware of the food before you.  Notice the shape, color and texture of it.  Become attuned to your body, the way you salivate, the way you anticipate enjoying it.  Notice the taste, the texture, and the different sensations you feel when you eat.  Take the time to look around and become aware of the service around you.  Notice the place setting, the staff and the décor.  Appreciate and enjoy what you have before you rush back into your day.

 Don’t Lose Yourself

 During the Holidays family, friends and work associates want to rejoice and celebrate.  It’s what the holidays are all about.  Just don’t forget that you also need to spend time rejoice and celebrate your own self.  It may sound silly, but don’t feel like you have to do everything at your own expense.  Schedule time out for a quiet cup of tea to reflect on last year and think about the new one.  Make sure you schedule time to connect with yourself so that you don’t lose the most important person in your life to the Holiday shuffle.

 Remember to Give a Little

Giving can be one of the most calming acts we can do.  All too often we lose sight of the bigger picture by thinking about the large gifts we want to give.  We want to impress, we want to show our love, but don’t forget to do so on a smaller scale.  Give a smile to someone, leave a slightly larger tip, say thank you.  You’ll be surprised how much energy you can generate and accumulate during the day, just by giving a little as you go about checking off your to-do list.

 S-L-E-E-P Meditation

If the thoughts running through your mind are preventing you from sleeping, take a slow, deep breath in and spell the word sleep as you meditate on each letter.  Say “S” as you slowly exhale, say the letter “L” as you inhale.  Focus on each letter as you spell the word sleep.  When you get to the end of the word, start your spelling meditation over again.  You may be surprised when you wake up in the morning at how deeply you slept.

Remember, the holidays are supposed to be a fun and joyous time.  If you ever feel they aren’t, STOP, BREATHE, and BALANCE yourself to enjoy the love of the seasons.

Jeff Cannon was a fast-track entrepreneur with a portfolio of successful businesses, who had published two books with McGraw Hill, produced documentaries and ran his own public relations agency. Then it all came to a crashing halt at the end of 2009. One day, he woke up on a hospital bed recovering from a ten hour surgery that removed six of seven brain tumors on his parietal lobe. Jeff spent the next four months watching his brain reboot itself. From dreams filled with unmoving black and white textures, to waking up to vivid flashes of memories, he witnessed his senses, and his body slowly came back on line. A long time devotee to martial arts and yoga, he spent the next year applying his knowledge of Western science and Eastern philosophies to his recovery and his health. He learned firsthand how the brain is hard wired just as it had been 40,000 years ago. More important he learned how it could be reprogrammed through such practices as meditation and mindfulness. Today he still has one tumor in his head that has miraculously stopped growing since his new beginning. He now works with individuals and groups with a process of personal evolution he calls the Simple Truth. His mission is to empower, enable, and ensure others live their own Simple Truth through the lessons he learned.

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