Meditation is a simple practice, which can reduce stress, increase calmness and clarity, and promote happiness.
This post is meant to help those who are just starting out their journey or those who are looking to get back into meditation.
Literally practice daily. I always tell my students meditation is like playing a sport. You can’t become great at it if you don’t put the time in. This also allows you to tap into the holistic experience of meditating.
Make a commitment that is actually attainable. Start small – it’s okay. Set aside 5 to 7 minutes for the first week or so. In the beginning of your practice, the most important part is being consistent and showing up for your self.
This leads into my following tip….
I wasn’t joking above. Starting wicked small, and for some of you that might be a simple two minute meditation.
Starting with a very short session allows you to focus on your breathe and not get caught up in where your thoughts go. Each day you can add another minute, or you can add more after a few days. Do what you feel comfortable.
This is equally as important as making sure your phone is on silent. Find an area that is calm, quiet and comfortable.
Allow your body to determine how you sit. You can sit in a chair, on a meditation cushion (I love these), or lying down. Just make yourself comfortable – don’t allow your body to feel any sort of discomfort.
Select the same area of your home each time, using the same props or sitting the same way. This will help with your practice.
Focus on Your Breathe
Start with an intention to focus on the breathe: a simple intention. Here are a few that you can try.
Focus on your breathe – deep, slow. This allows your heart rate to slow down and places you in a relaxed state, and focuses the mind.
Allow Yourself to Think
Your mind is going to wander and I cannot emphasize enough the fact that it’s okay. Your mind is going to wander and you’ll have a lot of things pop in and out. Let it happen.
You’re not the first beginner and you won’t be the last to have a hard time quieting your mind. It’s incredibly normal to feel discouraged and to feel that you have more thoughts than normal. Accept those thoughts and bring your focus back to your breathe.
When this happens: take three deep breaths
~ hold for 3 seconds
1 minute meditation
~ Allow your mind to wander, but bring yourself back to your breathe
~ Find a comfortable spot
~ Set a timer, but make sure your notifications are on turned off
This meditation can be done longer.
Take a deep inhale
Breathing in through the nose
Breathing out through the mouth
Breathing in feeling the lungs expand
Breathing out feeling a sense of letting go
Breathing in to feel body the body getting fuller
Breathing out to feel the release of any tension
Breathing in feeling awake
Breathing out feeling muscles relax
Breathing in a sense of fullness
Breathing out any unnecessary tension in the body and mind
I hope this guide to beginner meditation helps you no matter where you are at on your mindfulness journey. Remember to share your tips, tricks, and thoughts in the comment section.