Breathe in, breathe out, close your eyes, clear your mind. It seems simple enough yet meditation is one of those things that comes with its share of challenges. The point of meditation isn’t in having zero thoughts but in allowing thoughts to pass by like clouds. Easy in theory, but if you ever sat down cross-legged and attempted this you will know that the practice takes more discipline than expected.
I’m the kind of person who when I set my sights and intention on something, will do all that it takes to achieve it. Meditation, as much as I desire to integrate it into my daily routine, seems to defeat me each time. I’ll be completely honest, perhaps it’s a level of discipline I haven’t quite acquired. The missing link perhaps, is that I have yet to integrate meditation into my routine for it to become a habit. Once the routine is established the habit usually follows.
The Basis of Meditation
Meditation has scientifically proven benefits for your mental as well as physical health. From reducing anxiety and blood pressure to supporting our memory and generating kindness. This mindfulness practice offers a wide range of health perks for any age group.
The reassuring thing is that meditation isn’t necessarily something we master. After all, if we did there would be little point in practicing it as we have already mastered it! It’s a practice of awareness – taking the time to quietly sit and observe our minds. In this, we learn that we are not our thoughts nor do we need to react to each one that arises. Meditation is a practice of compassion – to ourselves, others and the world around us as it allows us to view things in a calmer state. It’s an invitation to live in the present moment and to connect with ourselves. Sit, surrender and let be what is.
Meditation doesn’t ask you much. A few minutes a day to simply retreat, close your eyes and follow your breath will suffice. The main task is to allow your thoughts to come and go without entertaining them. A common misconception regarding meditation is that the aim is to completely vacate your mind. This is furthest from the truth seeing as our brains have no off-switch. You can however help mitigate an active mind by feeling into your body – how does your chest feel during a relaxed breath? Or the softness of the cushion under your lower body as you sit cross-legged? As I am leading on, a body scan is an ideal way to ease into your meditation practice.
Although we want to avoid focusing on our thoughts, sometimes we will be hit with a sudden intuitive knowing or download. That sort of brain message could be laced with wisdom which is why it can be helpful to keep a notebook or journal beside you. This is your subconscious mind attempting to communicate with you.
Join Me
I invite you to join me on this newbie journey into meditation. The simple, sit on the ground, close your eyes and breathe, type practice. It might not sound like much, but I’m dedicating seven minutes daily for one month. At the end of the month, I’ll re-assess and either continue with seven minutes for another month or increase it to 10 minutes.
I’m not expecting any sort of epiphany or a complete state of enlightenment at the beginning. My intention is purely to dedicate seven minutes to sitting, breathing, and learning how to allow my thoughts to pass like clouds. I realize there will be days when I will have zero motivation to meditate, and that is fine I’ll continue. For when we meet resistance with resilience, changes begin to occur. Also, there is no long-distance fuel in motivation alone.
Through consistent practice, I believe I’ll be able to identify more glimmers in my environment. A clear win for mental health!
Beginner Tips
• consistency is key
it doesn’t matter if you’re meditating for five minutes or 50 minutes. What counts is that you’re showing up each day to your practice.
• a handful of minutes is enough
quality vs. quantity counts here. It’s better to meditate for a few quiet minutes than to struggle your way through 20 minutes.
• you set the scene
the great thing about meditation is it requires no equipment. So whether you find yourself on the couch, at a bus stop or on a park bench – you can meditate anywhere it suits you!
• recite affirmations
I love affirmations! Also known as mantras, they are statements or phrases we repeat to ourselves to affirm positive thoughts and feelings. It’s not solely about wishful thinking, affirmations have the capacity to break negative thought cycles thereby improving our mental health. Plus it’s a helpful way to remain focused for those quiet minutes of bliss.
• breath!
at this point you don’t need to spend your time learning Yogi breathing techniques … but you choose! Following your breath moving in and out of your lungs will suffice in the beginning. Just keep in mind to breathe from your belly by avoiding shallow breathing. If your belly is moving in and out you’re on the right track.
Who is with me on this newbie journey?!
