A Simple Guide to Starting Meditation
Meditation is known to lower stress, increase concentration, and improve the quality of your sleep. A regular meditation practice can help shift perspective during challenges, promote self-awareness, boost creativity, and manage anxiety and depression.
1. Find a comfortable seat.
Find a comfortable position for your legs and lengthen your spine. You can also lean on a wall or sit in a chair. Meditation cushions can be a comfortable option, or you can roll up a towel or blanket to sit on. A block or a bolster can be used to elevate the hips. For more on finding a comfortable seat, click here.
2. Set a timer.
A timer can help you grow your meditation practice and sit for longer periods of time. Start with three minutes and see how that feels. Add one minute each day until you reach your desired goal. Kundalini meditation and yoga science suggest meditating in intervals of 11, 22, or 31 minutes to help balance the body and work with brain plasticity¹.
3. Close your eyes.
If you are comfortable, close your eyes to reduce sensory distraction and create an internal focus. If you are uncomfortable with closed eyes, let your eyelids be heavy and the gaze be soft. Try not to concentrate on what you are seeing and allow the eyes to relax.
4. Scan your body.
Notice the points of contact that your body is making with the floor. Scan the body for any discomfort and make any final adjustments to your position. Prepare to remain as still as possible for the duration of your practice. If you need to move (for example: if your leg falls asleep), do so slowly and with intention.
5. Observe the breath.
Become aware that you are breathing. Some people like to observe the sensation of air entering and exiting the nostrils. Others prefer to observe the rise and fall of the belly and the chest. There’s no need to control, modify, or do anything specific to the breath as you meditate. Allow the breath to come naturally and watch your body breathe itself.
6. Notice if your mind wanders.
Where did you go? Has the mind started to wander? Become aware that you have started thinking without judgement or criticism. It is okay to think during your practice, and some days the mind will be busier than others. What is most important is that you practice the next step:
7. Come back to your breath.
Return to the observation of your breath and repeat as necessary. By continuing with this practice, the mind will eventually quiet down, and your brainwaves will shift from beta to alpha to theta. In time, you will enter a meditative state.
8. Close slowly.
When you hear the timer, take a moment to become aware of your surroundings. Listen to the sounds around you and tune into sensations of the floor/chair and the air. You might enjoy rubbing your palms together to generate some heat and then holding them over your eyes for a moment before brushing them down the face, throat, chest, abdomen, thighs, and out over the knees. You might also seal your practice with a gratitude list or take some time to journal about your experience.
Bonus: to solidify your commitment to your meditation practice, become clear on your intention for starting out. When people know why they want to create a new habit, they are generally more successful. Why are you starting a meditation practice? Comment with your intention below!
For a personalised meditation program or to deepen your existing meditation practice with additional techniques, book a session with Steph today!
References
Khalsa, D. S., & Stauth, C. (2009). Meditation as medicine: Activate the power of your natural healing force. Atria.
