There are times when we all feel stressed and overwhelmed, when we wish we could hit the “off” switch for a little while to re-focus. I encourage everyone to give meditation a try, but beginning a meditation practice can seem like a daunting task at first. Despite the relative popularity of meditation in today’s society, if you asked 10 different people how they meditate, you would probably get 10 different answers. That’s why it’s not uncommon to feel unsure as to how to begin your mediation practice.
Like most new activities, the best way to learn is to try! Explore the different types of meditation and try a few that seem like they are the best fit for your lifestyle. I typically encourage people to start with mindful breathing meditation. This is the easiest way to learn how to focus and connect with your inner self. Simply stop, breathe, and clear your mind.
Find a place where you can be relaxed and quiet for at least five minutes. Settle down in a comfortable chair or find a quiet place outside under a tree. Once you feel comfortable and relaxed, take a few deep breaths. Focus on breathing in through your nose for three seconds, then hold onto that breath for two seconds. Then, exhale four seconds through your mouth. Repeat this process a couple of times until you feel more relaxed.
Next, start breathing normally and pay close attention to how you inhale and exhale. Take note of all the sensations which flow through you as you breathe; feel how your stomach moves up and down, and listen to the rhythm of your heart.
By focusing only on your body and the sounds of the world around you, the cares of the day will slip away. Give it a try today and I promise, you will feel better, no practice required.
Want to explore guided mediation? Sign up for a 15 minute discovery session at deanstorercoaching.
Photo courtesy of Yogi Madhav on Unsplash