A Beginner's Guide To Meditation

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Imagine throwing a switch that illuminated the inside of your mind and turned off the outside world. That gave you the ability to focus, calm, think clearly, remember, and heal. We all need peace and perspective. Meditation is the path to get there. In interviews and here on this website I often share how instrumental meditation has been to my own self growth and I cannot say it enough, learning how to meditate will be the most transformative thing you can ever do for yourself. Now before you start throwing excuses at me like “I think too much” or “I’m too busy” let me drop a quick fact on you… as human beings we think between 3k-5k thoughts a day so the thinking part is expected and if you can find the time to binge watch a show or scroll social media, well…you have the mere 20 minutes a day you need to meditate. It’s called a practice for a reason and you will get better and better each time you do it. Trust me, here is no way to fail! Here are some fast facts and tips about meditation to help you on your journey:

Why Meditation Helps

So many of us live life on autopilot, barely present as we race the sunset. Our world pushes us and shouts in our ears until the voice inside of us gets drowned out. Meditation is a way of putting the world on pause and mute at the same time. It’s a daily practice that strengthens your intuition – that inner voice at your core. With that voice comes a deeper understanding of who you are, a new perspective on your life, and a quiet strength that can carry you through the toughest day.

 

When Meditation Helps

When you’re in emotional pain – Stress and anxiety burn like fire and meditation is a block of ice. Any emotional distress – trauma, depression, breakups, fear, low self-esteem – can be soothed through meditation.

When your mind racesYou can’t sleep because your mind won’t quiet. There are times you can’t focus and become overwhelmed. For the racing mind, meditation can be difficult at first, but the rewards are worth pushing past the struggle.

When you have it all together – When life is good, meditation can take it to the next level. Commit to daily practice and you can dial in your focus, strengthen your resilience, get some of that inner peace, and become the master of your own mind.

What to Expect

From the outside meditation looks easy. Just sit quietly and focus. But the first time you sit, you may find it can be a struggle for your mind to relax. If so, don't give up. Like anything you practice, you’ll get better at it. It's a slow build, not instant enlightenment. It’s also a practice that will evolve as you do. Some love it immediately, others struggle to sit still. Some have cried within the first few minutes, others feel energized. Regardless of the reaction, accept it with compassion. What happens depends upon what’s inside of you and is all part of the journey. Your journey.

How to Begin

  1. Find Your Place & Time
: Pick a quiet place where you can sit on the floor, a cushion, or in a chair. Pick a time of day that you can stick with and schedule your practice daily. Mornings are ideal because your meditation can set the tone of your day, filling you with more peace and clarity. Commit to something small, like ten minutes per session, then build up to a goal of 20 minutes in the morning and 20 minutes late afternoon. Don't think of it as a chore. This is a treat you give to yourself.
  2. Start Simple: 
Sit and get comfortable. Close your eyes. Inhale and exhale through your nose. Try as best as you can to clear your thoughts. Focus on your breathing.
  3. Know that Simple is Not Easy: 
Your mind may begin to wander. You may begin to feel bored or antsy. As soon as you realize it, release the thought or feeling. Don't build on it, fight it, or analyze it. Let it float away like a balloon and turn back to silence and the breath.
  4. Choose Your Path: 
Guided Meditations are great if you’re easily distracted. Self Inquiry Meditation can help answer who you are. Mantra Meditation focuses your mind with sound waves. Other methods like Primordial Sound Meditation combine paths. These are a handful of over 20 kinds of meditation, one of which is perfect for you. When you have the basics down, explore different styles to find your path.

Now all you need to do is give it a try! It’s as easy as committing to sitting still with your eyes closed for 20 minutes. No matter how restless, or fidgety you may become…stay there and let the silence work its magic!