A BEGINNER’S GUIDE TO MEDITATION
Meditation is a practice to train and focus your mind. Mindfulness techniques, such as bringing awareness to your physical space, noticing your breath, or repeating an affirmation, are just some of the ways that you can practice. Meditation allows us to quiet our busy minds, create more room for mental clarity, reduce stress and anxiety, and ultimately, calm the nervous system.
Meditation is personal practice, meaning that it can be modified to suit your needs and goals. Many people incorporate meditation into their daily self-care routine, while others use it more moderately. Meditation can be done in stillness by taking a comfortable position, either seated or resting on your back. Moving meditations can also offer similar benefits. We can create a meditative state even while walking, washing the dishes or while on the morning commute.
To get started with meditation, follow the steps below:
1. Set a timer. For beginners, I recommend starting your meditation practice by setting a timer for one minute, and then increasing your time periodically as you get more comfortable. For example, in your first week, set a goal of meditating for one minute. In week two, increase your time to two minutes. In week three, increase your time to three minutes or more. Eventually, you’ll work your way up to a longer meditation practice - if you choose to.
2. Get into a comfortable position. Sit on the floor, a chair, or a cushion. If you are practicing before a nap or bedtime, feel free to rest on your back.
3. Soften your entire body. If you are seated, maintain a strong back as you relax your shoulders down and away from your ears. Unclench your jaw and soften your muscles. Rest your hands in your lap or wherever it feels natural. If you wish, you may close your eyes, or simply focus your vision on an unmoving point in front of you.
4. Bring your awareness to the physical space in and around you. Notice sounds, visuals (if your eyes are open), scents, tastes on your tongue, the temperature, and any tactile sensations you feel.
5. Focus on your breath. Feel the rise and fall of your chest as you inhale and exhale.
6. Notice your thoughts. Allow them to pass, and try to meet your thoughts without judgement. Know that meditation is not about not having thoughts. Thinking is your mind’s natural purpose. The purpose of meditation is to build awareness and become an observer of your internal world.
7. End your meditation. When you are ready, bring your focus back to your physical space. Gently open your eyes and notice how you feel.
8. Write or record any insights. Keeping a journal is a helpful tool for tracking your progress. Ask yourself: How did you feel about your meditation? Do you feel any difference in your body? What are the thoughts/stories that my mind focuses on?
Another very helpful tool for meditation is to use an app, like Calm, Insight Timer, or Headspace. Check out my One-Minute Mindfulness Meditation video here.
