What is meditating and how do you start a meditation practice ?
Meditation is a practice of mindfulness, focusing the mind on a thought, object or activity to bring awareness, mental clarity and achieve a calm and stable state, emotionally and in the body.
Starting a meditation practice isn’t hard. It can look like going for a walk and being present in the body. For example if you take a walk on the beach, notice the sound of the waves, the feeling of the sand beneath your feet, the scent in the air and the sun on your skin. Being present in the body and mind as you enjoy the moment. Another form of practicing meditation is focused breathing, finding a comfortable space laying down or sitting upright. You start to bring attention to your breath, counting each breath as you inhale and exhale. You can place you hands on you chest and belly to feel the air moving in and out. Notice where you feel it. What parts of the body rise and fall. Does it feel cool through the nose as you breathe in ? Can you feel it in the back of the throat? Continue counting each inhale and exhale, and if other thoughts come in or you lose focus, simply notice them and return back to counting each breath.
Here are some tips to make your first meditation practice easier and fun
Try creating a peaceful space for you meditation practice. You can buy a special meditation pillow to sit on, use some calming essential oils and play some gentle music.
If you feel like its hard to concentrate, I highly recommend HeadSpace. You can find it on the app store and on YouTube. They have a lot of beginner meditation tips. There meditations are guided and as your practice grows you can use the guided meditation less and less.
Set time aside in your day for meditating. Try a lunch break meditation before going back into work or a meditation before bedtime to help you unwind from the day and get ready for sleep. There is no wrong time for meditation, just whenever it works for you but having a time set aside can really help you continue your practice and make it a routine.
Benefits of meditation
Reduced Stress
Emotional Balance
Increased Focus
Reduced Pain
Reduced Anxiety
Increased Creativity
Reduced Depression
Increased Memory
Increasing self-awareness
Focusing on the present
Reducing negative emotions
Increasing imagination and creativity
Increasing patience and tolerance
When can I expect to see the benefits ?
Everyone is different, some may see benefits right away and others may take longer. Generally, you can start to see benefits around 8 weeks if you practice consistently.
How do I know if I am doing it right?
There is really no wrong way to practice mindfulness and meditation. Just remember it is a practice so it will take time. Start small and don’t put pressure on yourself. Your mind will wonder and that’s completely normal. Just gently bring it back to what you were focusing on.
How long should I meditate for ?
Starting with just a few minutes a day. 3 to 5 minutes when you first start is great! Over time, slowly increase the time to 15 to 20 minutes. It’ll take time to learn how to quiet your mind.
Just remember there is no one size fits all. What may work for someone else may not work for you, so just have fun and enjoy the journey!
