Follow these guidelines to quickly learn how to meditate and establish your practice. As with any practice, it takes practice to ease into a meditative state. In the beginning, use these steps to help you. Remember to be gentle and kind to yourself as you begin your mindfulness practice.
It’s helpful to have a corner or a room if you have one to spare, for your practice. If you want to use a mandala as a tool to relax yourself, keep one there near your sitting place. Decorate with inviting and comfortable items to encourage ease and regular visits, such as a painting, candle, crystal, special chair or cushion, plant, or incense. This serves as a welcoming signal to your body-mind-heart shifting you automatically into a calm readiness for your journey inward.
Give into your practice without stress over the time, attire or positions. Just be comfortable. Meditate for 5 minutes or 50 sitting in a chair, on the floor or lying down and make whatever you are wearing comfortable. Time disappears in meditation, so if you need to be aware of it – set an easy soft alarm on your phone, a bell is nice.
Lastly, let go of expectations and of judgment of your meditation experiences. In this way you will find one of the benefits of meditation, non-judgmental contemplation naturally brings ease and joy with appreciate of life.
HOW TO MEDITATE
- Sit easily and comfortably with your spine straight and knees comfortably resting at hip height – you may need to prop your feet up with a pillow or block or sit on to of a pillow depending on your height (if in a chair) or support your knees if sitting on the floor.
- Place your hands gently in your lap with hands open and easy or in a preferred mudra. Make an intention if you want – but it is not necessary. Use a mandala or conscious breathing to further ease your mind and when you are relaxed, close your eyes.
- If you have a mantra, begin repeating it silently. If you don’t have a mantra, follow your breath or look – with your eyes still closed – to your third eye. That place just between and slightly above your brows.
- Observe your breathing as it flows in and out you will automatically and naturally feel calmer. As thoughts and physical impulses arise, allow them to leave on their own by putting your attention on your mantra, focal pint or breath.
- If you have an intention for your meditation – such as healing, gently direct your attention to what wants and needs healing. Whether it is your body , mind or heart or someone or something else – send your love there.