Tag Archives: deep breathing

January Reflection

As the first month of the year winds down, it allows for a nice moment of reflection. Days, weeks, even months, seem to pass by in a blink. While we recommend keeping a gratitude journal – and making it a daily practice – we know that getting started can be tough, especially if you have a lot of other goals and resolutions that you wish to achieve.

This week’s reflection is just as relevant for those who have kept a gratitude journal and those who haven’t. All it requires is that you spend a few moments looking back over the past month, and that you pinpoint a few standout memories from the first 31 days of 2015.

Find yourself a quiet place, and a comfortable place to sit. Fold yourself into whatever position suits your needs, just as long as your back is straight and you can take some deep diaphragmatic breaths. Allow yourself to settle in for a minute or two, focusing only on your breathing. Enjoy the feeling of your belly expanding as you take air in, and, as you exhale, enjoy the peaceful feeling of the completion of that breath, pausing before you inhale again. Once you have slowed your breathing a bit, and feel focused, turn your attention to the past month.

Even if you had a tough month, overall, there have surely been some moments of joy, of celebration, of connection, that can elicit feelings of gratitude and warmth when you look back at them. Perhaps you had a great family dinner just before everyone headed back to work and school after the holiday break. Maybe you joined a running club as part of a get-fit resolution, and you’ve had the opportunity to enjoy conversations with your new friends during long runs. Maybe just this morning you found yourself smiling back at your puppy, amazed at his ability to greet every day with unbridled joy and thrilled that he shares that joy with you.

In your mind, walk back through the last 31 days. If you remember a less-than-terrific moment, breathe in as you remind yourself that it was just a moment within a full, well-rounded month, and as you exhale, let go of your thoughts about it, turning to another, more positive moment.

Allow yourself to smile as you recall moments of loveliness. Smile as you remember laughing at lunch with your father, smile as you think about getting a hug from your friend, smile when you remember how proud you were when you finally made a perfect poached egg. Big or small, these moments made up the happy parts of your month. Smile as you think of them, and continue to breathe deeply.

After a few minutes, or when you feel ready, take a final few deep breaths, and open your eyes. Spend a few minutes jotting down the strongest, most positive memories, the ones that made you smile most. We recommend keeping track of these memories in a hand-written notebook (ideally one specifically for writing down highlights of 2015, and gratitudes from the year; you’ll love looking back on it in 2016). But even keeping a running Word document on your laptop will make for a nice repository of memories.

Try this meditation on the last day of each month. Give yourself permission to make mistakes or work with your calendar; if you end up running through your memories a day early or a day late, that’s fine!

Just be sure to set aside a few minutes, and you will have many happy answers to the age-old question, “Where does the time go?”