How to Meditate – Where to Start?
Learning how to meditate isn’t so difficult. Perhaps the challenge is making it a daily practice- like brushing your teeth or exercising. We can think of it as ‘exercising our mind’. The more we do it the stronger we get at it. So start with just a few minutes a day and it will grow naturally
So where do we start? Let’s start with being in a place where we can sit or lie comfortably for 5-30 minutes undisturbed. Let those in your household know so that they will not disturb you (or go to the bathroom or sit in your car if you there is no quiet space). Turn all electronic devices off except for a timer- if you like on your phone or oven or something nearby.
Get Comfortable
Learning how to meditate will be much easier if you set yourself up to succeed by preparing for comforatble sessions. You don’t want to be uncomfortable or in pain, so get into an easy sitting or lying position that is comfortable. Gently close your eyes and let’s begin. Take a deep breath through your nose breathing fully from your belly to your chest. Hold that inhale at the top and gently exhale through your mouth. Repeat three times.
Take a Few Deep Breaths
Now with your mouth closed tongue relaxed, also relaxe your jaw and shoulders and keep sitting tall or lying still. For now just follow your breath and inhale and exhaling through your nose and long for slow deep breaths. The slower we breathe the more relaxed our body and mind will become. Continue watching and feeling your breath as it enters your nostrils and moves down the back of your throat. First fill up your abdomen and then your chest all the way to the top. Pause for a moment and then gently exhale with an wareness of your breath flowing out again as you relax even more.
Become Aware of and Follow The Rhythm of Your Breath
Continue this process of simply watching or being aware of your breath and simply just observing what you are feeling. When any thoughts come to mind just simply bring your awareness back to being aware and observing your breath, your body and posture, and your mind. There is no need to react or engage to these thoughts. Learning how to meditate is more about non-judgement and simple awareness. Just be aware of thoughts as they come up as you might observe clouds passing in the sky. Whenever you note your attention has wandered to thinking, gently guide your attention back to your breath. Continue this until you hear the sound of your timer.
Baby Steps – Just Start with a Few Minutes and Let it Grow From There
You might want to practice this in the morning before you start your day, beginning first with five minutes then moving up to 10, then 15 and then maybe 20 or 30 minutes. Also, do this at the end of the day before dinner and your evening activities. I do this at the end of the work day. Think of it as clearing ‘junk mail’ from your mind so that you have a clean slate to relax at the end of the day and prepare for what is in store the next day.
Do it Every Day
Keep meditating and don’t give up! Lasting results will appear subtly over time. We can only establish a pattern by sticking to a small routine. Over time it will be something that we look forward to, when we can relax and refresh, washing away all of the stress and busy thoughts that accumulate and also those that do not serve us well. By learning how to meditate, you might notice a general calmness throughout your day as well as better sleep at night. Also, you’ll notice that the quality of your relationships and daily communications will improve with ease. Problems will be more easily dealt with and you come to realize that some of them aren’t really as big a deal as they used to be. Most importantly you might just feel happier and whole.
If you find meditation to be too challenging or traumatic due to a past Traumatic experience, please seek professional counseling or a professional meditation teacher to help guide you along this journey.
I and other teachers hold meditation classes and workshops at our Yoga Bradenton studio which is part of Spa NorthWest. We hope to see you there.
