Mediation Tips for both Beginners and Those Looking to Deepen Their Practice
- Find a quiet, relaxing, and calming space free from distractions like noise, bright lights and technology. If possible, let others know that you need quiet, uninterrupted time for yourself. Set your space up to nurture calmness and stillness. Experiment with candles, essential oils, and comfy cushions.
- Before starting your practice, find a comfortable position. Although meditation can be done walking, standing, or lying down, most people prefer sitting. Find a chair, couch or cushion that is supportive and allows you to relax. You can sit cross legged or have feet planted on the floor. Then, take a few moments to scan your body, releasing any tension you may be holding between your eyebrows, in your jaw, or shoulders, relaxing every muscle into this position.
- Begin to deepen your breath. Inhaling through the nose and exhaling out the mouth. Use your breathe as an anchor whenever your mind wanders. At first you may experience restlessness, irritation, or feel like “it’s not working”. Acknowledge those thoughts and feelings and then, without judgement simply let them go and return your attention to your breath.
- Often people find it helpful to plan and schedule time to meditate, making it a part of their everyday routine. For many, it is early morning -the first thing they do after waking up. Experiment with times that work best for you. Try to commit to a daily practice, even if it is just for 2 minutes. Meditation takes practice and its benefits build with time and consistency.
- Explore different kinds of meditation like mindfulness walking or body-scan meditation. Try some meditation tools like mala beads to help ground you or to keep count of the number of times you are repeating a mantra. See what resonates with you.
Most importantly, go easy on yourself. If you are new to mediation, give yourself time to learn and grow -don’t get discouraged. No matter where you are in your mediation journey, give yourself credit for focusing on your self-care.