23/05/2024
As requested, ....
Helpful Tips for Meditation:
What is Meditation?
Essentially, we’re learning how to pay attention to the breath as it goes in and out, and notice when the mind wanders from this task. This practice of returning to the breath builds the muscles of attention and mindfulness.
When we meditate, we inject long-lasting benefits into our lives: We lower our stress levels, we get to know our pain, we connect better, we improve our focus, and we're kinder to ourselves.
Become friends with yourself. As you get to know yourself, do it with a friendly attitude instead of one of criticism. You’re getting to know a friend. Smile and give yourself love.
Mediation may sound simple, but anyone who has tried on their own will know that it can present challenges. For most of us, when we sit to meditate, the mind is everywhere but in the present moment! And that is normal, so don’t worry.
Most first-time meditators find it difficult to sit in silence with eyes closed, doing nothing. So, if you also find it hard, that’s completely okay. Welcome to the club!
Here are a few tips to assist you on your meditation journey.
One of my favorite ways to practice meditation is through: “Guided Meditation”.
You can simply search videos online. I recommend 10-Minute Meditation For Beginners. And another favorite of mine is Chakra Meditation Balancing & Healing. Both are on YouTube.
These tips aren’t aimed at helping you to become an expert. Take your time and be patient with yourself. You don’t have to implement them all at once. Go at a pace that is comfortable for you. There is really no wrong way to meditate. Your main focus is quieting your mind and bringing yourself back to quiet when the mind begins to wander. Do this for 2 minutes. And increase the time length when you feel ready to.
Find a quiet comfortable space.
Wear loose clothing if possible. Comfort is key.
Play some mediation music if you like
Sit or lay down, there is no wrong way.
Check-in with how you’re feeling. As you first settle into your meditation session, simply check to see how you’re feeling. How does your body feel? What is the quality of your mind? Busy? Tired? Anxious? See whatever you’re bringing to this meditation session as completely OK.
Close your eyes and focus on your breath.
If your breath is quick, slow it down calmly. Breath In – Breath Out. Follow it through your nose all the way down to your lungs. Try counting “one” as you take in the first breath, then “two” as you breathe out. Repeat this to the count of 10, then start again at one.
Come back when you wander. Your mind will wander. This is an almost absolute certainty. There’s no problem with that. When you notice your mind wandering, smile, and simply gently return to your breath. Count “one” again, and start over. You might feel a little frustrated, but it’s perfectly OK to not stay focused, we all do it. This is the practice, and you won’t be good at it for a little while.
Develop a loving attitude.
When you’re finished with your two minutes, smile. Be grateful that you had this time to yourself, that you stuck with your commitment, that you showed yourself that you’re trustworthy and that you took the time to get to know yourself and make friends with yourself. That’s an amazing two minutes of your life.
Namaste’