Start Your Own Meditation Routine If you thought meditation was just for seasoned yogis and “granola” types, it’s time to think again. Not only is meditation beneficial for everyone, it’s also easy. Here are the basic points and instructions needed to start meditating. Get into breathable, loose-fitting clothing.
Find a comfortable position, whether you’re lying in bed or on a sofa, sitting on the floor, or in a cozy chair.
Set a time limit for yourself. Experts recommend starting with just 10 minutes and building up to longer periods of time. Any length of time spent meditating can benefit you, even five minutes.
Begin with deep breathing. Put a hand on your stomach and observe how your breath expands your body. Breathe in through your nose and out through your mouth. Continue this breathing throughout the meditation period. Keep your eyes closed.
Try to banish all worries and thoughts from your mind. Clear your head of as much as possible, including the future, financial worries, work woes, or anything else.
Be present in the room for that moment. Notice and listen to what is going on around you. This might be a whirring sound from a fan or central air unit, wind or rain outside, the house settling, an appliance running or any other sounds. Don’t get upset with yourself if your mind keeps wandering. This is a normal occurrence, especially for beginners. Simply redirect yourself back to what is happening in the present and continue your deep breathing. Stay relaxed.
In addition to the room, pay attention to your body. Do you feel tired, achy, warm? Make note of those feelings, but do not connect them to thoughts. Let your physical feelings be.
When your 10 minutes (or whatever length of time you meditated for) are up, take a moment to thank your mind and your body for allowing you to meditate. Meditation is an act of love for yourself. It is a gift from you, to you. Take a deep breath, say thank you to yourself, then set the intention to meditate again, perhaps at the same time the next day.
21
Powered by FlippingBook