Create a Meditation Practice Part 11
Read Part 1 of this series here.
To begin creating a practice, you have to be willing to set aside time to give it a chance, and the resolve to stick with it. It may be helpful to set an intention as to why you are choosing to incorporate meditation into your daily life.
To meditate, you will need a gentle focused awareness; as it requires you to have a focal point. Examples can include the breath, a word, sensation, visualization, sound, guided voice etc.
The 5 Essentials Of Meditation
It's Okay To Have Thoughts
Don't Try Too Hard
Let Go Of Expectations
Be Kind To Yourself
Stick With It
Find a quiet, comfortable place, undisturbed.
Create a space in your home that is comfortable for you to practice. You can meditate anywhere, as long as you are able to find a bit of silence without distractions for a pre-determined period of time.
Sit comfortably, with your spine straight.
Close your eyes.
Whether that's sitting in a chair, on a cushion or against a wall as long as you are comfortable and able to let your body settle.
You may prefer to sit cross-legged partially on a cushion so your hips can roll forward and help keep your back straight in a relaxed but alert position. I don't recommend laying down to meditate, as your body will likely associate that with sleep.
Set a timer.
This one is super important. You want to decide on a pre-determined length of time for your session, and ensure you use a timer that has a subtle way of letting you know the session is about to conclude. You can download many apps that come with a meditation bell, and this allows you to come out of meditation gently without disrupting your nervous system. My favorite free app is Insight Timer.
No matter how restless you feel, stick with it.
I'll be honest, it's going to be a challenge. We are so used to multi-tasking and keeping our minds busy, that it's going to take time for your mind to learn how to settle.
When you notice restlessness or boredom, simply be aware and return your attention back to the breath.
Committing to the allotted time reinforces focus and discipline. You’ll begin to notice over time with practice, that your mind and body begin to ease. In order to experience this, you’ll need to stick with it.
Always take 2-3 min to come back out of meditation.
When you have come to the end of a meditation, take your time to bring yourself back. Keep your eyes closed for a few more moments, take a deep breath, wiggle the fingers & toes. Slowly bringing yourself back allows you to integrate the experience.
