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Before you skip this blog, let me just say that meditation is not sat cross legged with your hands in prayer position, saying ohmmmmm. Clear that from your mind right now.
Just open your mind a little and read on. I took a while to get my head around meditation, but now I fit it into my every single day and I honestly really look forward to it. I don't call it meditation, I call it my de stressing time and that really helped me when i first started to not put too much pressure on myself.
I use guided mediation via an app and I find that really helps. I'll post a list of apps that are free and easy to use. You can choose from 10 minutes meditation (who can't fit that in to their day?) to hour long ones.
Similar to how building muscle helps you to burn calories at rest, meditation can keep you stress free throughout your day. Give it a go while you have time these holidays, I can't recommend it enough to calm your mind and de stress.
Meditation is a powerful practice that can help reduce stress, improve focus, and promote overall well-being. If you're a beginner, it’s important to start with a simple approach and gradually build a practice that works for you.
Here's a step-by-step guide to get you started with meditation:
1. Understand the Basics of Meditation
What is Meditation?:
Meditation is a mental practice that involves focusing your mind and calming your thoughts. The goal is to increase awareness, mindfulness, and inner peace
Benefits:
Meditation can help reduce stress and anxiety, improve focus, increase self-awareness, promote emotional health, and improve sleep quality.
2. Choose a Quiet and Comfortable Space
Find a Calm Environment:
Choose a quiet space where you won’t be disturbed. This could be a cozy corner in your home, a park, or anywhere you feel comfortable and relaxed
Comfortable Seating:
Sit in a comfortable position. You can sit on a chair, cushion, or floor. The key is to keep your back straight, but relaxed, to allow for natural breathing
3. Start with a Few Minutes
Start Small:
If you're new to meditation, begin with just 5-10 minutes. As you get more comfortable, you can gradually extend your sessions
Set a Timer:
You can set a timer to help you focus on the practice, so you don’t have to worry about checking the clock.
4. Focus on Your Breath
Breathe Naturally:
Close your eyes and take a few deep breaths to relax. Focus your attention on the natural rhythm of your breath—how the air flows in and out of your body.
Mindful Breathing:
If your mind starts to wander (which is completely normal), gently bring your attention back to your breath. You can mentally note “inhale” and “exhale” with each breath to stay focused.
5. Be Present and Let Thoughts Flow
Observe Thoughts Without Judgement:
As you meditate, thoughts will arise. Instead of engaging with them, observe them as they come and go. Don't judge or try to push them away—just acknowledge them and return to your breath.
Cultivate Awareness:
The goal is not to empty your mind, but to become more aware of your thoughts and feelings. Over time, you’ll develop better control over where to place your attention.
6. Experiment with Different Techniques
Meditation offers many techniques to explore. Here are a few to try:
Mindfulness Meditation:
Focus on the present moment and your breath. When your mind wanders, gently guide it back.
Body Scan Meditation:
Slowly move your attention through different parts of your body, starting from your toes and working your way up to your head. Notice any sensations, tension, or discomfort without judgement.
Loving-Kindness Meditation:
Focus on sending positive thoughts and feelings to yourself and others. You might silently repeat phrases like “May I be happy. May I be healthy. May I be safe.”
Guided Meditation:
If you find it hard to meditate on your own, guided meditations can help. There are many apps and videos where instructors lead you through the practice with calming instructions.
7. Use a Meditation App or Recording
Guided Meditation:
Apps like Headspace, Calm, Insight Timer, or Simple Habit provide guided meditations for beginners. These can help you stay focused and offer a variety of meditation styles.
Music or Nature Sounds:
Some people find it helpful to meditate with calming background sounds, such as gentle music, nature sounds, or binaural beats. These can help you stay relaxed and focused.
8. Practice Regularly
Consistency is Key:
Try to meditate at the same time each day to build a routine. This could be in the morning, during lunch, or before bed. Even a few minutes daily can be beneficial.
Start with a Few Minutes a Day:
Don’t feel pressured to meditate for long periods right away. Consistency is more important than duration, especially when you’re starting.
Be Gentle with Yourself:
Meditation is a skill that improves with practice. Some days might feel harder than others. Don’t be discouraged if your mind wanders a lot at first. It’s all part of the process.
9. Stay Open and Explore
Be Open to Your Experience:
Meditation is a personal experience, and each session may feel different. Some sessions may feel peaceful, while others may bring up emotions or challenges. Allow whatever comes up to simply be part of the experience.
Explore Different Styles:
As you become more comfortable with meditation, try exploring other techniques, such as Zen meditation, transcendental meditation, or yoga nidra, to see what resonates with you.
10. Be Patient and Kind to Yourself
Progress Takes Time:
Meditation is a skill that develops over time. It’s natural for your mind to wander, especially in the beginning. With practice, your focus and mindfulness will improve.
Avoid Self-Criticism:
If you find your mind wandering or you're having trouble focusing, don't criticise yourself. Just gently guide your attention back to your breath or your chosen meditation technique.
Don’t Judge Yourself:
It’s natural for your mind to wander. Don’t worry about how "good" your meditation is.
The practice is about being kind and gentle with yourself.
By starting small and practising regularly, meditation can become a valuable tool to reduce stress, improve focus, and enhance your overall well-being.
Remember, the most important thing is to be patient with yourself and enjoy the journey.
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