Welcome to my series of posts to help you meditate easily and quickly on your own. This is the first post, I hope you find it useful.
First, I’d like to clear up some myths that I thought were true before I started learning about meditation, all those years ago…
1. The aim is not to clear or empty your mind. This is impossible. We are human beings with active minds that are constantly processing information – 24 hours a day.
2. You do not need any props. Relaxing music, essential oils, crystals, a special room, fresh flowers etc are all lovely, and any one of them is a bonus, but they are not necessary.
3. Anyone can ‘do’ it. Absolutely anyone. You are simply, gently retraining your mind.
4. You do not need to spend hours meditating. Ten minutes every day will be beneficial to you.
5. Your experience is your experience. There are no right or wrongs.
Ok, I hope that has helped.
I now want to start with something every one of us has, with us, 24 hours a day – our breath. This is the easiest form of meditation, but don’t under estimate its power.
You may find this easier in privacy, where you know you won’t be disturbed, especially if you are just starting off. Turn of your phone / TV and just sit comfortably.
Bring your awareness to your breathing – just be aware of your breath entering and leaving your body. For now, do not try and alter your breathing. Just be aware of it.
If your mind wanders (and it will) gently bring it back to your breathing.
If thoughts persist in popping into your head, just acknowledge the thought, literally as in ‘ok, i hear you’ then let it go from your mind again. Bring your awareness back to your breathing.
It may help to actually ‘feel’ each breath in and out. Feel it on your lips, or nostrils, feel it entering your body, then feel it leaving your mouth or nose.
Aim for ten minutes of this breathing.
Please be aware, when you are sat, with just yourself and your thoughts, sometimes it may feel uncomfortable. Painful even. Please know that this is usual, and it will pass. Sit with it. Acknowledge it and let it go. You may feel a wave of emotions, or even tears welling up. Let them go – it is a much needed release for you, and will pass.
We rarely stop and sit and do ‘nothing’. Just be. Just focus on your breath. See how you get on, I would love to hear from you.