It’s Week 9 of 22 Healthy Habits for 2022! We are more than 2 months into the year.
Are you like me and find it’s really challenging to fit mediation into your busy day?
I can relate!
What if I told you that there are easy and short ways to meditate that will give you more time in your day!?
For my clients, I shift their mindset so that mediation is not about quieting the mind or outside forces. Instead the practice is about staying calm among the chaos — whether that be internal or external.
We can always find time to take 1-2 minutes to be still and become aware and know how we feel. I even include a brief meditation before each of my workout classes — after all we are working out our mind and body. And, when we are calm and centered, we workout more effectively and make better decisions throughout the day.
I find it’s best to know what meditation methods are most effective for ourself. My meditation might not be one that resonates with you. And, that’s OK.
Let’s explore what methods of meditation work for you.
To get started, let’s go over some basic techniques:
Step one: Sit or lie (if you are tired — sit–otherwise you might fall asleep) comfortably. Use any pillows or other props to put you in a relaxed state.
Step two: Close your eyes. If you’d prefer, use an eye mask or a restorative eye pillow if you’re lying down. If sitting still with your eyes closed is difficult for you, try focusing your attention on a single point. Your focal point could be on something you can see with your eyes, repeat with your voice, touch with your hands, or listen to. Have you ever found yourself staring into a bonfire or flame? It captivates you. Try lighting a candle and focusing on it for a few moments.
Step three: Bring your attention to the breath, and notice how the body moves with each inhalation and exhalation. If your mind begins to wander, return your focus to your breath.
As you begin this practice, start with and maintain this for two to three minutes. Slowly making your way to more extended periods.
Starting with only two minutes makes it achievable. At first, it might not be easy, but with practice, it should become second-nature. And yes, you can see results even with this short duration of time.
I can’t wait to hear about what you do to make a meditative practice your own!