Beginner's Guide to Meditation
Call it whatever you like, call it meditation, call it mindfulness, call it contemplative prayer. Meditation can help you develop a sense of inner peace, and help us become more grounded. I am wildly ADHD and very extroverted, I find meditating very hard. I get distracted easily and can’t seem to meditate for more than ten breaths without my mind wandering. But I want to share a few simple tips that have helped me when I meditate.
1. Start with a Sacred Space:
Find a quiet and comfortable space where you can meditate without distractions. You might have a crazy busy home life; communicate with your family or roommates that you need X amount of time to be alone. Truthfully I find my car (while it is stationary) to be meditative. Whether it is a corner space in your home, a spot in nature, the bath, or your favorite bathroom stall at the office explore what spaces work for you. Get creative too, and add elements that help you quiet your mind, such as candles, incense, or meaningful objects. Collecting these objects should bring you joy!
2. Find a Comfortable Posture:
When I meditate, I keep my palms facing up. We have countless nerve endings and neurons at our fingertips constantly taking in information. Keeping your palms facing up helps reduce the amount of information your brain is taking in. Find a position that is comfortable for you in the place you have decided to meditate, laying down in a bathroom stall might not be the best idea. Try cross-legged on a cushion, sitting on a chair, lying down, or gentle yoga positions like child pose, or recline butterfly. Explore what works for you!
3. Focus on the Breath:
Our breath is an anchor that brings us back to the present moment and into our bodies. With your eyes, open or gently closed bring your attention to the natural rhythm of your breath. Observe the inhalation and exhalation, and be aware of each breath as it comes and goes. Is the air cool as it enters through your nose and down your throat? Is it warmer as it exits through your nose/mouth? You might try different breathing exercises or diaphragmatic breathing, such as 4-7-8, Ujayi (Ocean Breathing), or Nadi Shohanda (Alternate Nostril Breathing). If your mind wanders, that’s okay, just come back to the breath.
4. Guided Meditations:
There are countless resources if you find it challenging to meditate on your own. Insight Timer is a free meditation app I rather enjoy; I have also heard great things about Better Sleep and Tim Farris’s new meditation app. Many guided meditations will often have a topic to meditate on, relieving anxiety, self-esteem, falling asleep, or letting go. When I meditate for an extended period of time I almost exclusively use a guided meditation otherwise my mind wanders more than it already does. Guided meditations can provide valuable guidance and support as you develop your meditation practice.
5. Be Consistent:
If you are looking to establish a meditation practice, consistency is important. Set aside a specific time each day, during your morning BM, in the car before work, or in the shower before bed. Establish how long you’d like to meditate a few minutes or just a few breaths. When I meditate, I primarily meditate in the car, I give myself 3 to 5 minutes of extra time to sit in the stillness and quiet of my car before I start driving anywhere. Instead of meditating for time, I go for counted breaths. With consistency, you’ll find that meditation can become a cherished part of your day and much more flexible than you originally thought.
6. Establish What You Want To Meditate On:
Establishing what you want to meditate on can increase your desire to meditate. I sometimes struggle falling asleep at night, so I meditate on restful sleep. I will repeat to myself, “I give myself permission to fall asleep” or “I am here, in my bed, it is time to rest”. You could call it a mantra if you’d like, it could be to alleviate stress or anxiety, inner peace, building self-esteem, manifesting desires or simply just your breath. Another option is to meditate on all five of your senses and what information they are taking in. The smell in the room you are in, is it sweet or clean? Did you light your favorite candle to set the meditation mood? If your eyes are open, slowly look to your left and right and take notice what is in your line of vision. Take notice of the temperature in the room, the feeling of your clothes, and the shoes you are wearing. Notice the places where your body meets the chair or floor beneath you. Then listen, what do you hear? Try to pick out each individual sound that you hear. Then notice the taste inside your mouth. Do you have coffee breath? That’s okay. Notice the feeling of your tongue behind the back of your teeth and relax your jaw. It is not essential to have a topic or a mantra to meditate on because one of the goals of meditation is to quiet your mind. However, it can be helpful if you are just starting a meditation practice.
Meditation is a great way to be present and come back to our bodies. It can deepen our self-awareness, improve compassion for self and others, and bring inner peace. Don’t forget that meditation is a lifelong practice! I have been attempting to meditate for roughly a decade. I jokingly say attempting because I get distracted easily but I believe with meditation it truly is the thought that counts. Meditation should not be rigid; it should be flexible. Allow yourself to experiment with works for you and consider it a time of discovery, broach meditation with curiosity. Invite as much play, peace, or both. Each moment we spend in stillness brings us closer to ourselves.
Be Well, Do Your Best, Stay Hydrated,
KB
