We get so wrapped up in the day-to-day that it’s easy to let spirituality slip to the side, if you even consider it for half a moment. Most people say they don’t have time to exercise, let alone the luxury of contemplating their own consciousness and place in the Universe.

Think you don’t have time to meditate? Think that spirituality is only something done on Sunday? Think again. You are a Divine Being in your own right. You carry within you a spark of Divine Creativity. You need to own that shit.

You can talk to Spirit at any time, in any place. The trick is, can you hear the answer? You can, I promise you. All it takes is a true desire and a willingness to open your heart to the answer. Want to know the best part? Spirit is infinitely patient. You do this work at your pace.

Obviously, the more diligently you work at any spiritual practice, the swifter and more dramatic your result will be. But – this is your journey. Take whatever time you need.

First, Naming. I use Spirit and Divine – I like the way they feel, and the positive emotions that come with them. You use whatever personal Name that you are comfortable with.

Next, Practice. To establish a personal connection to Spirit is not difficult. It only takes seconds, but it does take practice. No one ever got good at anything after one or two tries. So, practice, practice often. You’ll find it has all sorts of unexpected benefits – lowering blood pressure and stress hormones to name just two physical benefits. The spiritual payoff is immeasurable, and the joy of discovering those rewards is kinda the point.

Places to practice. Any place and time you have a few moments where you can pause, and take a few deep breaths. Closing your eyes, and twisting your legs into a lotus are not required. Need some ideas?

• Doing the dishes.
• Waiting to pick the kids up from school.
• Waiting in line – anywhere.
• In the shower.
• Walking the dog.
• Sitting at a red light.

Get creative. Let yourself play. Feel a little silly. Let all those negative thoughts, like “This can’t work!” wash through you. Don’t try and suppress them, just let them pass and keep practicing. You’ll find after time, your ego realizes it’s not silly, and stops sending them.

Does Spirit listen? All the time. Does Spirit answer? Yes. Practicing is how you learn to be able to hear that reply.

All You Gotta Do Is Breathe

So, what’s the first step? Easy, just breathe. Do it now.

• In
• Out

How’d that feel? Was it fast, or slow? Where did the breath go in your body? Your upper chest? Your belly? Could you have taken in more air? Did it feel like a sip or a gulp?

Meditative practice starts with following the breath because it is a direct linkage to your subconscious brain. Unless you turn your attention to it, your autonomic nervous system works diligently night and day, pumping your blood, digesting your food, and working your lungs. By following your breath and consciously regulating it, you are sending signals back to the brain that are then passed on to the rest of the body.

And this is important because?

The autonomic nervous system controls ‘fight or flight’. It interprets everything you see and hear based on whether it’s a threat, or not, and then yells, “Battle Time!” or “Run Away!” causing your heart and lungs to work harder and faster, plus a whole bunch of other biologic reactions. Millions of years of evolution have made it a highly efficient survival system. It is not however, adapted for our modern world. The noises and stresses of normal urban life cause us to live in a state of near-constant readiness for battle or escape. The effects of this are clearly reflected in the near-epidemic levels of diseases such as high blood pressure.

Control the breath, and the message you’re sending to your brain is “We’re chill. No saber tooth tiger is about it eat us.” Your brain then tells your heart, organs and muscles to kick back and enjoy some downtime.

The more often you do this, the better it is for your body, and this has been supported through research.

How to Breathe.

It is literally our first action on the planet. You probably think you’re pretty good at it, since you’ve been breathing all your life. Think back to that In and Out breath earlier. Now, you’re going to do it again. This time, though, you’re going to do it mindfully.

• Close your eyes.
• Empty your lungs by pulling your belly towards your spine and letting it push the air out. Don’t force it, just exert a gentle pull.
• Pause, count to three.
• Inhale by pushing your belly outward. Imagine the air rushing down and filling your belly as it pushes out. Only after your belly is full, allow the air to fill the upper part of your chest.
• I like to do a slow count of eight – count to four and fill the belly, count to eight and fill the chest.
• Then, hold the breath. Feel it circulate through your body. Visualize it as swirls of energy, or streaming through the blood. Watch it flow and fill you.
• Release the breath. Again, pull your belly toward your spine, and exhale slowly, with control. Empty your lungs completely.
• Hold briefly with your lungs empty. Pay attention to how your body feels without the breath in it. Visualize the breath leaving your body. You might want to imagine it taking away things like stress, or pain, or worry.
• Then repeat the cycle.

I like to use a count of eight for each portion of the cycle:

• The Inhale
• Hold
• The Exhale
• Hold

But use whatever count works best for you at that moment. If you’re sitting at a red light, maybe it’ll be a three-count for two breath cycles. If you’re in the shower, try an eight-count for ten cycles.

What matters is that you do it. A lot. In the bathroom for a few minutes? Seriously. Brushing your teeth? Waiting to order your chai latte or caramel macchiato? Take some breaths.

Here’s the catch. Come on! You knew there’d be one.

For each breath, think only about the breath. Nothing else. Focus entirely on that air moving in, through, and out of your body. Any thought that pops up, just let go of. And they will pop up.

• “What should I make for dinner?”
• “What did he mean by that text?”
• “Should I binge Stranger Things or Oroville?”

Just let them go, and bring your focus back to your breath.

And practice. Did I mention how important it is to practice this? Do it when it feels weird, or clunky, or awkward. No one is looking at you funny. Just do it. You will get past that clunky, awkward stage.

Practice until it becomes second nature for you to mindfully breathe multiple times a day. Even if it’s just for one breath.

Pay attention to how you feel before, and after. Are your shoulders a little looser? Your belly less tense? What physical changes do you notice, but also, what mental changes do you notice? What effects do you notice the longer you practice?

Mindfulness, attention to breath, and attention to your responses will help you learn focus and concentration on your inner workings and energetic shifts. Messages from Spirit can come through loud and clear, like a bullhorn. More often though, they’re subtle. Learning to discern what is “you” from what is Spirit will be that much easier if you are already familiar with the ebbs and flows of your own energetic systems.