5 ways to start a meditation practice
WHY MEDITATION?
Meditation is hugely beneficial for our modern lifestyles. We’re busy, we’re on the go, we are juggling multiple tasks and we’re overly exposed technology and advertising constantly competing for our attention.
Meditation helps us find calm amongst the noise, reduces stress, improves our focus and gives us self awareness. It provides an opportunity to process our emotions and shift towards a better mindset.
Getting started with meditation can seem unattainable, however, there is no right or wrong! The goal is not to switch off your mind or your thoughts, think of it as simply sitting with stillness to observe your thoughts and emotions, notice what arises, accept how you feel and let go of what is no longer serving you.
5 WAYS TO GET STARTED
FIRSTLY, START SMALL
Put a aside 5-10 minutes each day. Create a routine you can use every or most days, same time and/or place. Find a place of peace and quiet, maybe it’s at home, work or even in your car.
CONNECT WITH YOUR BREATH
The quickest way to connect to the present moment is through the breath. Finding stillness and taking deep belly breaths helps calm the nervous system and find clarity. Close your eyes and place one hand on your abdomen, one on your heart, focusing on feeling an expansion of the belly as you inhale. Then start to count your breath, inhale for a count of two, and exhale for a count of four. If you can, start to extend the numbers, it’s a 1:2 ratio so if you inhale for three, exhale for six. Stay with this breath for as long as you need, this is a great practice to feel grounded and relaxed.
USE A GRATITUDE PRACTICE
Every morning start your day with 3-5 things you are grateful for, you can even do this before you get out of bed. Or if it suits you better do it before you go to sleep. This is a great way to start or end your day with positivity and shift your mindset to see the good in each and everyday. Get creative, write them down and try to be specific, e.g if you’re grateful for your family - what is it specifically that they do or say that you’re thankful for.
POSITIVE AFFIRMATIONS
The mind really is powerful, repeat 1-3 positive affirmations to yourself a couple of times to create a positive mindset; when you speak the good, you see the good! This can be a powerful way to help heal a relationship you have with yourself or others. You must place purpose behind what you’re saying, it has to come from a place of truth. Some ideas could be:
I am supported, I am proud of myself, I am capable of achieving my goals, Today is a great day, My wellness is a priority
YIN YOGA
Yin is a great way to incorporate meditation into your yoga routine. Yin is a quiet, meditative yoga practice, sitting in postures for a couple of minutes to help restore the tissues in the body. A great place to start for a busy mind. Take a Yin class either in studio or online.
MINDFUL MOMENTS
Maybe it’s as simple as taking a mindful moment in your day to do what makes you happy. Light a candle or incense, take a bath and listen to calm music or an inspiring podcast, eat a meal without distractions or stay in a longer savasana in your home yoga practice. Create a realistic ritual that works for you!
Finally, don’t give up or set high expectations. It’s a process, wherever you are in your meditation journey it’s totally normal to get distracted, itch your nose or to overthink it!