- Lower blood pressure
- Improved blood circulation
- Lower heart rate
- Less perspiration
- Slower respiratory rate
- Less anxiety
- Lower blood cortisol levels
- More feelings of well-being
- Less stress
- Deeper relaxation
- Sit or lie comfortably.
- Close your eyes.
- Make no effort to control the breath; simply breathe naturally.
- Focus your attention on the breath and on how the body moves with each inhalation and exhalation. Notice the movement of your body as you breathe. Observe your chest, shoulders, rib cage, and belly. Simply focus your attention on your breath without controlling its pace or intensity. If your mind wanders, return your focus back to your breath.
Maintain this meditation practice for two to three minutes to start, and then try it for longer periods.
#blkSAPblackout List of Resources
FREE BOOKS in PDF form to educate oneself on race, gender, sexuality, class, and culture – Tyree Boyd-Pates
Self Care For People of Color After Psychological Trauma – JustJasmineBlog
Concrete Ways to Be an Actual Ally to Black People – Avital Norman Nathman
Diversity – The First Work is Within – Jane Fried
Aisha A. Picott, LMSW
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