So, you want to meditate?
Good. I am glad. You are taking time to put you first. You are doing something – committing time to overcome all that bullshit that bogs you down every day. I can share my experience and my methods with you, but remember at the end of the day, this is your exercise, your practice, your time. If you have made it this far, you are still interested in learning to meditate. Another congratulation is in order. Go you. Let’s get to it.
You just did your first meditation. Not so hard, huh?
Meditation is an awesome mindfulness activity to relieve stress, refocus your attention, and reacquaint your body and mind to this moment in space and time. I started with breathing exercises and would recommend you do the same for a number of reasons:
Hopefully, you now realize how achievable a meditation practice can be to establish. You don’t need anything, you don’t need to go anywhere or add another thing to your to do list. You just tie your mindfulness meditation practice to your breathing. If I haven’t scared you off yet, it’s time we establish some ground rules so this can go as smoothly as possible for you.
Rule 1: Leave your skepticism at the door
My middle name is Skepticism, but when I first discovered mindfulness and meditative practices, I set my preconceptions aside. I just tried it. And then I tried it again. You reading this means that you have already set aside some of your judgements, so toss any remaining skepticism aside right now.
Rule 2: There is no right or wrong
You will feel like you aren’t doing it right, suck at it, or any number of other self-degrading negative thoughts. STOP. Everyone feels this way. The whole point is to focus on the breath, not anything else.
Rule 3: Download a mindfulness/meditation app
A couple of good options are Headspace, Calm, and Insight Timer. Having someone to talk you through it is more helpful than just about anything else.
Rule 4: Start slow
Try 1 minute a day for a couple of days. Definitely not any more than 5 minutes. Just trust me.
Rule 5: Your mind will wander.
That’s OK! The whole point is to notice that, and then bring your focus back to your meditation practice. You’ll quickly realize how hard it is to focus on a singular task (like your breathing) and why learning to be fully focused in the moment is important and can be applied to basically any scenario in life where you need to be emotionally, mentally, and physically present.
Rule 6: Be kind to yourself
Forgive yourself for not being a Buddhist monk on the first try.
Rule 7: Remember the purpose.
We often forget that the purpose of our mindfulness meditation is to train our mind to be better adept at processing emotions from moment to moment. We are trying to handle our stress better and reestablish ourselves in the present – not meditate our way to Nirvana.
Rule 8: There are no actual rules
This is your practice, your time, that you are dedicating to self-betterment. Do what is most comfortable for you. Try different techniques, different styles. But most importantly, just try it and make it a priority. Schedule it. Put reminders in your phone.
Now try it.
I like this step-by-step guide from mindful:
Take a seat.
Find a place to sit that feels calm and quiet to you. Set a time limit. If you’re just beginning, it can help to choose a short time, such as five or 10 minutes. Notice your body. You can sit in a chair with your feet on the floor, you can sit loosely cross-legged, you can kneel—all are fine. Just make sure you are stable and in a position you can stay in for a while. Feel your breath. Follow the sensation of your breath as it goes in and as it goes out. Notice when your mind has wandered. Inevitably, your attention will leave the breath and wander to other places. When you get around to noticing that your mind has wandered—in a few seconds, a minute, five minutes—simply return your attention to the breath. Be kind to your wandering mind. Don’t judge yourself or obsess over the content of the thoughts you find yourself lost in. Just come back. That’s it! That’s the practice. You go away, you come back, and you try to do it as kindly as possible. Close with kindness. When you’re ready, gently lift your gaze (if your eyes are closed, open them). Take a moment and notice any sounds in the environment. Notice how your body feels right now. Notice your thoughts and emotions.
Check out the following resources from mindful.
Getting Started with Mindful Meditation How to Meditate Comments are closed.
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