Remember These Next Time You Want To Meditate
Written by: Kavata Kithome
You find that you want to meditate, but you are not sure how; to you, meditation is just elusive and mystical…
But I am here to tell you that meditation is not really as difficult as it seems.
There are so many wonderful benefits meditation offers, like helping depression, reducing stress and anxiety, improving mood regulation as well as aiding with hunger. The benefits of meditation can be negated by the frustration of actually trying to meditate.
To help you out, here are 12 tips to remember to help meditation become more accessible to you.
1. This goes without saying, but just in case set a clear intention. Make the decision to meditate and then commit.
2. Set yourself up for success and eliminate excuses. Clean your face, blow your nose, moisten your lips, go to the bathroom and turn off the technology.
3. It is important to find a comfortable seated position. Try a chair or sit cross-legged on the floor (if you are able). Rest your hands on your knees and remember that the key here is to be comfortable.
4. The whole point of meditation is to focus on awareness, breathing, refocusing and re-centering. Sit up while you meditate to stay comfortable, but not too comfortable.
5. Keep your spine tall by inhaling, rolling the shoulders up to your ears, then exhaling while rolling your shoulders back and down. This puts your head on top of your neck while aligning your shoulders over your hips. This is neutral spine. If you feel yourself falling out of it, just reset by inhaling and exhaling the shoulders.
6. This is another tip that goes without saying, but gently close the eyes.
7. Breathe. One of the easiest ways to is to focus on the area between the nostrils and your upper lip. Observe the sensation of the air entering and exiting your body as it passes over this point. Think of this as your default setting. It may seem easy, but your mind can wander. If this happens, gently guide it back to the default setting.
8. Allow your brain to find equilibrium. I have found that my brain tends to wander all over the place when I first begin to meditate. In these times, I stay calm and focus on my breath until I am able to find equilibrium.
9. This is so important, observation without judgment. The difference between observation and judgment is the attachment of meaning. Simply watch your feeling and thoughts and let them melt away.
10. Remember when your thoughts come crashing, simply let them come, but do not get caught in them, calmly refocus back on the awareness of breath.
11. It can be difficult to sit for long periods of time – your legs may fall asleep, you may start to itch all over, your shoulder may begin to slump. Feel free to move from time to time. The key is to start small. Meditating for five minutes is a great place to start.
12. Even after all the tips, if you still aren’t able to slow your mind down and just focus on your breath, remember that like any other skill, meditation takes practice and time. Instead of blaming yourself, give yourself credit instead.
BONUS #1: When you are done meditating, take the time to unwind yourself and stretch out of your meditative pose.
BONUS #2: This is a big and important one, if you are just not feeling it and need to stop, follow your intuition. Remember, it is not meant to be torture – it is good to reenforce meditative sensitivity and that includes listening and honoring your truth, even when that truth is “not right now.”
Meditation offers so many benefits and can do so much transformation in your life – please try these tips the next time you decide to meditate and share your experience with us in the comments below.
Kavata Kithome is an advocate for living your best life, full of health and longevity. While working closely with gym owners and personal trainers, she was able to sculpt a well-rounded view of fitness and understands how to incorporate it with a healthy balanced diet. She is a regular contributor to the One More Step Lifestyle brand.
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