Here, we offer our Top 10 best tips to get you started on your path toward inner peace.
Meditation is a simple practice that almost anyone can do, it can reduce stress, increase tranquility and clarity and promote personal joy. Take a deep breath, and keep reading to find out how.
Meditation is simpler (and harder) than most people think. Read these steps, make sure you’re somewhere where you can relax into the process, set a timer, and begin.
1. Find a Quiet Spot
Find a place to sit that feels calm and quiet to you. The best results are gained by creating or designating your own sacred space for your practice.
2. Take a Seat
Sit or lie comfortably. You may even want to invest in a meditation chair or cushion. A meditation cushion can prevent you from getting distracted by some of the discomforts and limitations of your body.
3. Close Your Eyes
We recommend using one of our Cooling Eye Masks or Restorative Eye Pillows if you are concerned about accidentally opening your eyes and losing concentration while Meditating. Get one here...
4. Set a Time Limit
If you’re just beginning, it can help to choose a short time, such as 5 to 10 minutes to start. We recommend a Silent Count timer, as your setting time on your phone can add to your distraction.
5. Focus on your body
You can sit in a chair with your feet on the floor, you can sit loosely cross-legged, or you can knee all of these are perfectly acceptable ways to meditate. Just make sure you are stable and in a position, that you are comfortable staying in for a while. Pay close attention to the way your hands and feet feel on whatever surface you choose to rest them on.
6. Feel Your Breath
Follow the sensation of your breath as it goes in and as it goes out. (sometimes this sudden attention causes you to breathe too fast). If this happens try to make a conscious effort to slow down and breath normally, then notice that!
Focus your attention on the breath and on how the body moves with each inhalation and exhalation. Notice the movement of your body as you breathe. Observe your chest, shoulders, rib cage, and belly. Simply focus your attention on your breath without controlling its pace or intensity.
7. Notice When Your Mind Has Wandered
Inevitably, your attention will leave the breath and wander to other places. When you get around to noticing that your mind has wandered—in a few seconds, a minute, five minutes—simply return your attention to the breath.
8.When the Mind Wanders
It’s inevitable: During meditation, your mind will begin to wander,(especially at first) You may notice other sensations in the body, things happening around you, or just get lost in your thoughts, daydreaming about the past or future, possibly even judging yourself or others.
There’s nothing wrong with this, thinking is just as natural as breathing.
When this happens, simply notice what it is you were thinking about or what was distracting you, then take a moment and pause, then gently return your awareness to the breath, being present for each inhalation and exhalation.
9. Be Kind to Your Wandering Mind
Don’t judge yourself or obsess about the content of your thoughts. Just come back and begin again, it will get easier with practice!
10.Close with Kindness
When you’re ready, gently lift your gaze (if your eyes are closed, open them). Take a moment to notice any sounds in your environment. Notice how your body feels. Notice your thoughts and emotions.
That’s it! That’s Meditation. You go away, you come back, and you try to do it as often as you can.