So you’re completely new to the world of meditation? Don’t sweat it, we’ve got you covered with this super easy guide which will walk you through the basics… the benefits of meditation are endless, but don’t take our word for it, try it out for yourself!
1. Just Sit
When beginning to learn, keeping it simple is key. Start with just two minutes at a time for a week, a fortnight or even a month. Then, once you get the hang of it, build up from there. The point is, when you set an unrealistic goal for yourselves the frustration you feel in not doing it leaves you feeling guilty. That guilt and frustration then builds every day which adds to a growing feeling of failure and no one needs that!
2. Do it at the same time every day
This has been proven to be an effective way to build a new habit and stops us putting it off. Meditating regularly will quickly become a daily habit and part of a healthy routine.
3. Just do
Most people spend far too long worrying and overthinking the details of how to get it right. The time you spend thinking about it could be the time spent doing it. Find somewhere quiet. Set a two minute (gentle sound) alarm on your phone. Sit down; chair, floor, sofa, on a cushion. A relaxed yet upright posture. Palms up down, on lap or knees, whatever you prefer. Close your eyes. Then begin.
4. Check in with yourself
Begin with some deep breaths. Check in with the mood of your body as well as the mood of your mind. See whatever you are bringing to the mediation as completely OK.
5. Count your breaths
Now turn your attention to your breath. Feel the inhale and the exhale, pay attention to where you feel the breath, is it in your chest your lungs, your shoulders? Just notice where you feel it in your body. Then begin counting one as you take the first breath, then two as you breathe out again. Repeat this count of 10, then start again at one.
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6. Notice
When your mind wanders from counting your breaths (because it will, that is guaranteed) all you ever need to do is notice it. Notice your mind has wandered onto a single thought, a few thoughts or lots. The noticing is what’s crucial, not the wandering off.
7. Come back
Then, all you do is come back to your breath.
8. Begin again!
…Aaaand begin again with your counting of each breath and when your mind wanders again, notice it. Then go back to breathing and begin again – you’ve got this 🙃
9. Let go
When the alarm goes off, give yourself a few extra minutes to remain still with your eyes closed and let go of any counting or noticing. Let your mind go wherever it wants to – this requires no control or effort.
10. Then, when you are ready gently move your fingers and toes…
Give yourself a few seconds to come back into your body and then open your eyes. How do you feel now, compared with how you felt when you began?
Sound too easy? You are only going to know if you give it a go! Mediation has some truly mind blowing benefits that are all yours for the taking; from stress relief, to a healthier heart and a bigger smile … you can thank us later 😉
If you’re still not sure, read our 5 reasons why we should all be meditating!
