So you want to start meditating…
Meditating can seem weird, daunting, and unapproachable. Where do you start? How often should I practice? How do you even do it? It can be overwhelming, but I promise the benefits are well worth that scary first step. Still feeling unsure? Not to worry, I am here to metaphorically hold your hand as you take your plunge into the practice of mindfulness and give you pointers along the way. To start with, here are my favorite tips and tricks that I use in my daily practice. Hopefully they will help you on this new journey into self-awareness.
· Get comfy. I meditate for between 10 and 15 minutes in the morning. This may not seem like a long time to be sitting in comparison to your 8-hour workday but trust me, to your bum, it can be. This is the meditation cushion I use and love it. Traditionally, meditation should be done without any back support (i.e. leaning against a wall or a chair back) but if you know you struggle with keeping a long spine without support don’t feel any shame in giving yourself what you need. You should do what makes you feel comfortable and what will allow you to be still for an extended period of time. Heck, lay down if that suits you best.
· Be alone. Find a room without anyone else in it and one where you can close the door. Make it clear to your significant other, roommate, etc. that you are going to be meditating for the next X number of minutes and to please not disturb you unless it is an emergency. My pup typically sleeps in his bed beside me while I meditate but if you know your furry friend will be licking or pawing at you, it may be best to leave them out of this equation.
· Limit distractions. Silence your phone and close your eyes. If you have trouble keeping your eyes closed, use an eye mask or pillow. Turn off the lights and close the curtains if it helps. It may sound strange but sent can also be a distraction. If your roommate is frying up some bacon that may pull you out of your headspace. Light a candle, use a diffuser or incense to cleanse your space and give your nose something nice to sniff.
· Utilize technology. This may seem counter intuitive based on my previous point to silence your phone but there are so many great apps and YouTube videos out there that can really help you train your mind to be silent. I will link my favorite app and YouTube channels below. Guided meditations are a great place to start in your journey.
· Music is your friend. Ever listen to a song and just get swept away? That’s the goal here. Now, I am not telling you to put on your favorite radio station (is that dating myself?) but instead look for chants or mantras set to music. These can be very calming and if you are struggling to quiet your mind, these can give you something to focus on. This singular and monotonous focus will lead to the stillness in the mind that we seek during a meditative practice. The use of mantras can be especially helpful if you are looking to have an intention for your practice or day.
~Being a dancer, I have strong connection with music and have found this to be one of my most helpful tools. I will link my Spotify playlist for meditating below.~
· Be patient. Just like anything, meditation takes practice. Absolutely no one is good at meditation the first time they try it. But I encourage you to keep at it. It will get easier and it will become more rewarding the longer you stick with it. So, be patient with yourself and know it will come in time.
~There might be a nice mantra in there to get you started~
Research shows meditation can lower blood pressure, help relieve symptoms of anxiety, depression and insomnia, as well as lessen chronic pain. The beauty of meditation is that it can be done anywhere and at any time. Whenever you need a break from the world or feel symptoms coming on, pause, take stock, and meditate.
Tools:
Meditation Melodies and Mantras Playlist
Mantra- Daily Affirmations App
YogiApproved.com Pranayama /Mindfulness Meditation Youtube video
Great Meditation You Are Limitless Meditation Youtube video
Great Meditation Relaxing into the Present Moment Meditation Youtube video
Jason Stephenson Release all Negative Energy & Worries Meditation Youtube video
Fun fact: Did you know savasana is prep work for meditation? Simply going to yoga and doing savasana is going to help with your meditative practice. The asana portion of yoga was originally intended to tire the body and mind to facilitate a deeper and more insightful meditation.
Resources:
NCCIH Publication “Meditation: In Depth”
