So many of my clients come to me having no idea how to even start meditating. Within a few weeks, they are meditating and reaping the benefits: from living a calmer life, to feeling more confident. I have been meditating since I was a teenager, so as you can imagine, have experienced so many varieties of meditation. The good news is, there are so many different ways, so you can find a way that works for YOU! I always say, there are no real rules to meditating!
I do have some tips that have helped me in my own practice:
If you choose to do a 'still' meditation, get comfortable. You do not have to sit perfectly straight up with palms facing the sky if that is not comfortable. I have a meditation chair that has several incline positions to fit my needs of any day. Most days it is in a laying position. What can I say, mama likes to lay down! If only there were some hunky guys feeding me grapes, I'd be set! Once you are in a comfy position, close your eyes and note any discomfort. Maybe your button is tight (pop that sh*t open and let it hang!), or your elastic on your socks are binding...slide 'em off and let yourself be freeee!
Decide which style sounds best to you and try it out. You can sit in silence, play soft music, or do a guided meditation ( I will link some at the bottom of this email). If sitting in silence gives you anxiety...that defeats the purpose, so start with something guided to start. Every day my desires are different...sometimes I want guided, and sometimes I just want to listen to the sound of my pink iced donut dissolving in my mouth. I joke, I joke! Though maybe I did sneak a little chocolate into my meditation last week. I told you I don't like rules!
Put on a timer. If you are new to meditating, you could start with 5-10 minutes. And don't give up. This is a practice...it can take time. Keep trying the same amount of time every day, even if you change what style you want to do/try. Once you get used to it, increase your time.
Close those eyeballs. You will have enough distractions from that busy ol' brain of yours...don't add to it. Plus, one of my favorite ways to meditate is to do visualizations to help me focus. Which leads us to...
Visualize. Again, this is an option depending on what you prefer. I am super visual so love imagining something as simple as a purple glowing ball, being at the beach, or if I want to go in deeper, I may do future visualizations manifesting a great day ahead, or a goal I want to reach. Do what resonates for YOU!
How to help that squirrel brain when the thoughts take over:
Focus on your breath- This can keep you very present and is one of the most common ways to keep focused while meditating.
Watch your thoughts- When I have a thought, sometimes I will just 'watch it' with my mind's eye. I follow it through my brain and observe it, and gently lead it out of my crown chakra (top of the head). Don't come peeking at my thoughts, now!
Repeat an affirmation or mantra: Pick something that makes you feel happy and simply repeat it in your mind over and over again. "I am a hawwwt maamaaaa!" is a good start. ;)
Do a body scan- Scan your body parts for tension. You may find it helpful to start at the bottom and work your way up. For example, concentrate on whatever sensations you can feel in your feet. Make a conscious effort to relax any contracted muscles and release any tension or tightness in your feet. When your feet are fully relaxed, move upwards to your legs and repeat the relaxation process all the way to that pretty ol' noggin of yours.
Try out one or many of these to find your perfect way to meditate. The best advice I can give is to not try to fit into a box of doing it 'right' or it will backfire. Have fun with it!
Next week we will talk about the benefits of all this fun meditating!
Grab my free 4 minute guided morning meditation:
My Music/Mantra 6 minute Meditation:
Just music/no guidance:
Some of my most popular meditations found on The Insight Timer App:
Let me know if you need any help/more meditation resources
Be Fiercely You, Christy Jade