Want to start meditating but aren't sure where to start? Does your brain take you all over the place?! I've got you covered!
- Commit to meditating for 5-10 minutes to start, schedule it into your calendar. Mornings are best.
- Decide where you'd like to meditate. Pick a quiet place where you won’t be interrupted. Lighting a candle or diffusing essential oils can be helpful to create a calming environment.
- Sit comfortably with your hands on your lap.
- Close your eyes and sit quietly breathing smoothly. I like to imagine my breath flowing through my body like the waves of the ocean, steady and gentle. Don’t try and control your breath while you’re meditating. Instead of closing your eyes, you can try lighting a candle and softly gazing into the flame.
- As thoughts come into your mind, just let them go. Don’t interact with them, rather, just observe them. This one is a bit tricky but quieting the mind is the goal for meditation. BREATHE.
- Notice your entire body. Your jaw, neck, chest, arms, belly, legs etc. Do a whole body scan and release any tension. How does the breath feel as it moves through your body?
- As your mind drifts, notice your thoughts and how long it took before you left your body. Come back to center with a deep breath and wipe your mind clear of the thoughts.
- Keep your breath at the center of your practice. Think of an inhale as a windshield wiper clearing the space of thoughts and distractions. Think of an exhale as a release of tension, stress and negative chatter.
- If you’re having trouble staying present, find a guided meditation. Deepak and Oprah’s 21 day challenge has great guided meditations, an app called Calm is free and convenient on your phone, Take a Break is also one I recommend.
- As you continue your practice, take notes in a journal about how you feel after you’re done.
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