10 Tips to Help YOU Meditate
Happy Full Moon in Leo!
As most of you know meditating is something that I find difficult to do. My mind wanders when left to it's own devices. I'm constantly having to pull myself back to the present moment. I have found success using guided meditations but I endeavor to try meditation "on my own".
A few things that I have found that might help you if you are like me *squirrel*!
- You don’t need anything to meditate. It can be nice to have a proper cushion, loose fitting clothing, and a quiet location. However, you don’t need any of those things. You can meditate on the bus in your three-piece suit. You always have everything you need with you to meditate properly.
- Start with mindful breathing. Other forms of meditation can require higher levels of focus and discipline. Arguably, mindful breathing is the most valuable form of meditation. Simply focus on your breathing. When your mind wanders, gently return your focus to your breath.
- Move if you need to. That doesn’t mean to squirm around in your seated position. Get up and talk a walk instead. Be mindful in your walking. Ideally, you can find a peaceful location where you can still focus on your breath, free from the worry of being run over by a car. The more distractions you have, the more challenging it will be.
- Use a timer. Suppose you plan to meditate for 15 minutes. It can be very distracting to wonder how much time is left. So, you peek at the clock and mentally calculate how much time is left. Use a timer instead and keep your attention where it belongs. I set the timer on my phone when I'm not using a guided meditation.
- Be mindful throughout the day. Use a timer app on your phone or computer to remind you to be mindful. Set the timer to notify you every 10 to 15 minutes. Take a few mindful breaths and return to your previous activity.
- Meditate several times each day. Use your trusty timer again. Perhaps you can meditate for one minute each hour or 10 minutes every 4 hours. I find stopping between activities to allow myself to recenter helps. If I am working on a group of readings, I will stop and "get my mind right" before I move into cooking or something else.
- Be gentle. Meditation isn’t about forcing yourself to concentrate with tremendous effort. Meditation gives energy. It doesn’t take energy from you. Use gentle, persistent attention. You’ll be more successful and enjoy the process much more. DO NOT stress yourself out if this is difficult. Remember the people you see talking about meditation didn't start with these long sessions when they began. Be gentle with yourself.
- The longer you meditate, the more important your posture becomes. Almost any position can be comfortable for a few minutes, but few positions are comfortable for 20 minutes or more. Even your comfy couch is inadequate. It’s important to maintain a well-supported position with a straight spine. Leaning or slouching will create tension and discomfort.
- Find a position that works for you. Consider using a wooden chair if you’re unable to find a comfortable position on the floor.
- Avoid meditating after a large meal. Meditation isn’t a form of sleep. A big meal can make you sluggish and uncomfortable.
- Add time to your meditation practice slowly. Avoid pushing yourself. Five minutes is a good start. Add a few minutes each week. A long session of 30 minutes per day is a worthwhile goal to work up to.
Don't give up! Doing a little bit is better than not doing anything at all.
Many beginners give up before realizing the benefits that meditation provides. During this time, when you mind isn't focused on a task like your job, you allow Spirit to speak to you. When your mind is quiet you turn off the judgmental part of your brain that will throw out great ideas because you think that you can't.
Give it a shot!
Much Love and Blessings