So you want to give meditation a go? Well, you've come to the right place. Here are the basics to get you started!
Practice Daily and start small
Make a commitment you can keep, even if it's just 2 minutes. You can add on another 2 minutes each day until you've reached your goal.
Pick Your Space
Select a quiet place and make sure that you will not be disturbed during your meditation. It can be in your living room, on your patio, on the beach, or next to a campfire. Pick a spot that makes you happy. Maybe use a sign or a door hanger to show others that you are now meditating and shouldn't be disturbed.
Decorate your meditation space with items that will help you focus, relax, and connect with your mind. Maybe you like candles or incense to help ground you and to relax. Maybe you have a collection of crystals you'd like nearby to incorporate into your practice. Maybe you just want a shit ton of those pillows you saw online. I'm not judging! You do you boo! Just try to be consistent with your location to establish a routine.
Now that you've settled on a location, what do you do?
Sit comortably with good posture. If you need a pillow, use it. Like your back straight against the wall? Go for it! But sit up tall so you don't hurt yourself from bad posture.
Close your eyes or lower and soften your gaze. If you want to stare into the ocean or forest then stare away. Closing your eyes is where most people feel comfortable starting.
Focus on your breathing. Take deep breaths. Count them out if it helps you, inhale 1 2 3 exhale 1 2 3.
Notice any thoughts you have . It's going to happen. When your mind wanders notice where it wanders to. Are you thinking about work or your kids? What to make for dinner? It's ok. Acknowledge the thought but put it aside. Come back to that later. Focus on being here now.
Be mindful of your body. Are you experiencing any pain or discomfort? Make any adjustments you need to be comfortable. Feeling relaxed? Lean into that. Listen to what your body is trying to tell you.
Be mindful of the world around you. Are you sitting on the beach or on a park bench and hear the sounds of other people around you? Be aware that they are there and check in from time to time to keep up with what's happening around you.
Take a few moments to return to normal when you're finished. Open your eyes and stretch slowly. Notice how you feel. Did you learn something new about yourself? Did you experience a new sensation? Take a mental note of how you feel.
Express thanks for this meditation.
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