I became interested in meditation about a year ago during a time in my life where I needed clarity and calmness of the mind. I meditated everyday for a month and a half straight, then stopped. At first, I thought I was doing it wrong or like I was just incapable of meditating because I always had so many thoughts. I picked the practice back up a few months later, but didn’t commit to my practice daily until about two months ago. My meditation practice for these past two months has drastically reduced my anxiety, has enhanced my sense of self-awareness, has given me clarity, has gotten me into a space of gratitude and love, and so much more. The rewards are limitless, you just have to show up for yourself.
My advice? Just sit. Take 5-10 minutes out of your day to sit down with yourself and tune in. Here are some of my suggestions for mindfulness meditation ❤︎
❤︎ Find a quiet place (you can sit on a firm chair or on the floor with a pillow or blanket under your bottom for support)
❤︎ Put some relaxing music on in the background if you’d like!
❤︎ Close your eyes, soften your gaze, or if you have trouble with either, I like to gaze at a candle flame.
❤︎ Place your hands in your lap, or look into mudras (symbolic hand gestures) to see which one calls to you. *there’s a link below!*
❤︎ Notice your breath (try to breath from the diaphragm instead of the chest, it’ll help you relax). Keep observing your breath without trying to control it. As you continue to do this, your breath will even out.
❤︎ The goal isn’t to try to think about nothing. Instead, simply note your thoughts as they arise, acknowledge them, let them pass, then focus your attention back on your breath. Remain reactionless to your thoughts. Get a grasp on this, then you can take your practice a bit further and go beyond the mind to experience our true nature: bliss.
❤︎ Go through the motions. Breath. If/when thoughts arise, let them pass and then focus back on your breath.
❤︎ Don’t be afraid to move. Listen to your body. If you feel pain, adjust your body until you find comfort and the least amount of tension in your body.
❤︎ Sit, lie down, close your eyes, maintain a soft gaze, use mudras, place your hands in your lap. This is your practice, make it your own. Find what feels best, find what works for you.
❤︎ When you feel ready, gently flutter your eyes open and take all the time you need to thoughtfully transition back into your day.
❤︎ Be patient with yourself. Meditation has the power to give us something that we may not be able to recognize very easily. But the best things in life take time, so allow yourself that time. Trust the process, tune in with yourself, and be open to listen.
A few helpful links!
❤︎ You Have 4 Minutes to Change Your Life by Rebekah Borucki was a huge help for me when I first started. This book provided me with short, but very effective, guided meditations with each meditation geared towards something different. It is a great tool if you are looking for a little help stepping into meditation. https://www.amazon.com/Have-Minutes-Change-Your-Life/dp/140194972X/ref=sr_1_1?ie=UTF8&qid=1539654963&sr=8-1&keywords=you+have+4+minutes+to+change+your+life+simple+4-minute+meditations&dpID=51lcEYywKSL&preST=_SY291_BO1,204,203,200_QL40_&dpSrc=srch
❤︎ Headspace is a meditation app that you can download on your phone and has been an invaluable tool for me and my meditation journey. Definitely recommend this app! https://www.headspace.com
❤︎❤︎❤︎ P l e a s e feel free to reach out to me if you have any further questions about this topic or any other topic, I’d love to talk to you!
Xoxo & n a m a s t e