There are many different ways to meditate. As your practice deepens and you become more aware, you’ll soon begin to discover what works for you.
Here is a simple 10 minute beginner’s guide to meditation:
1. Designate your space, big or small. Free your space of excessive clutter, interruptions and noise.
2. Set a timer for 2 minutes longer than you plan on meditating to give you time to settle in.
3. Get low. Sit cross legged on the floor, in a meditation chair or on a cushion. Comfort is key.
4. Sit Tall. Imagine a thread extending from the top of your head, pulling your back, neck and head straight up towards the ceiling in a straight line.
5. Close your eyes and scan your body, relaxing each body part one at a time.
6. Focus on your breath. Don’t force it. Notice the inhales and exhales, the rise and fall of your belly.
7. Your thoughts will start to wander – go back to focusing on your breath.
8. When you are ready to end your practice, slowing bring your conscious attention back to your surroundings.
Acknowledge your presence in the space around you. Gently wiggle your fingers and toes. Begin to move your hands, feet, arms and legs. Open your eyes. Move slowly and take your time getting up.
Meditation is a simple, effective and convenient way to calm your busy mind, relax your body, become grounded and find inner peace amidst the chaos of day-to-day life. Meditation is not about trying to clear your mind of all thoughts, but rather noticing the thoughts, letting them go and then returning the awareness to your breath. Practice often and as you become more comfortable with your practice, meditate longer.