How to Meditate: A Beginners Guide
Julie Sacks, Meditation Teacher & Well-being Entrepreneur | My Mind
Meditation will change your life, if you let it.
The pace of our modern life is at least ten times what it was just 10 years ago. Technology improved our lives, but also created a more frenetic and stressful pace.
If we decided to stop, breathe, and become more mindful, we would reduce stress and experience much more enjoyment in each moment of our everyday lives.
What is Meditation?
Meditation is the practice of concentrating on a single point of focus, with the goal of releasing tension in the mind. The most popular types of meditation are vedic meditation, Transcendental Meditation™ (derived from vedic), Kundalini, and mindfulness. Though different, all have the same objective: to help you become more present in your life and help alleviate stress.
Schedule Time Everyday
The key word here is: practice. We must practice daily, even if it’s just one to five minutes of meditation to start. Then, build up to ten, even 20 minutes.
How to Start Practicing
Start by focusing on your breath to help your body be still and quiet your mind.
- Turn the ringer off on your phone. (Use your phone as a timer if you need too, but put it face down so you’re not distracted.)
- Take a moment to stretch, move around, and get comfortable enough to sit for a few minutes.
- Sit, with your spine straight and your hands on your knees; close your eyes.
- Focus on your breath as it comes in and out of your body. Breathe deeply through your nose in for five seconds and out for five seconds. Be aware of the cool air coming in and warm air going out of your nostrils.
- As you breathe in and out, you’ll find your mind may wander, which is fine. When you are aware that your mind has wandered, let any thoughts go and keep your focus on the breath, bringing you back to the present moment.
- Focus on one thing you would like to improve upon or achieve today, then bring yourself back to a few deep breaths in and out.
- Start to see yourself manifesting this improvement or achievement. Once you see this clearly, bring yourself back to your breath for a few deep breaths, in and out.
- Start to move your hands, and feet, stretch and open your eyes.
Right away, you’ll feel more relaxed and calm. The more you practice each day, you will find yourself reacting much less to the outside noise. Your inner calm can help bring you greater happiness, now and in the future.