Calm in the Chaos - Tips for a Better Life
Want to Start Your Meditation Practice? Here's How.
If you are starting your meditation practice, or have been thinking about starting your meditation practice, but don't know where to start, this is the post for you! Below is an overview and answers to your questions so you can get started.
by Jamie Spannhake
October 06, 2019
If you are starting your meditation practice, or have been thinking about starting your meditation practice, but don't know where to start, this is the post for you! Below is an overview and answers to your questions so you can get started.
There is a lot of talk about mindfulness and meditation these days. What's the difference? Meditation is the tool we use for mindfulness. While the concept of meditation is simple; the doing can be difficult. The good news is: there is no right or wrong way and all you need is practice. Here's how to get started.
Where do I meditate? You want to meditate in a quiet place where you can be alone and undisturbed for a period of time. Your bedroom. Your walk-in closet with the door closed. Even your car.
How do I sit? If you are physically able, you sit on the floor, with legs crossed (similar to criss-cross applesauce), on a small pillow so that your knees are lower than your hips. If sitting on the floor doesn’t work for you, you can sit in a chair with your feet flat on the floor. The key is to have your back straight, not leaning against anything. Your neck should be positioned so that your spine and neck are aligned. Your hands should be on your knees, or folded with palms up in your lap.
Do I keep my eyes open or closed? Either is fine. Try it both ways and see what works for you.
Then what do I do? How do I "meditate"? Start by sitting comfortably and resting your hands in the position of your choice. Either close your eyes or soft focus on a spot on the floor about six feet in front of you. Focus on your breath. Take several deep breaths to start your meditation. Now sit quietly.
So I just sit there? Yes and no. Your goal is to focus on your breath instead of following all your thoughts or getting lost in your thoughts. Focus on your breath. When your thoughts carry you away, notice it and return to your breath.
What if I feel like I'm doing it wrong or it isn't working? As you meditate, judgment is not allowed. Don’t judge the thoughts or yourself or your ability (or perceived inability) to get this meditation thing right. It’s not about right and wrong. It's about trying. The benefits meditation happen after the meditation, not necessarily during the meditation. You may feel “I’m doing this wrong” or “This isn’t working” or, even worse, “What’s the point?” Keep trying. It gets easier and you will feel and see benefits. As with any new exercise plan, start easy and build the mindfulness muscle slowly.
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