Those who know me well, know that I’m a big big fan of meditation. Meditation has helped me manage stress, deal with my anxiety and improved my overall mood among other things. Will it do the same thing for you? Maybe. It depends.
For many people, meditation may seem something foreign, pseudoscientific, creepy or even all of the above. I mean, I’m sure none of us one want to be the oddball in our social circle. I mean, what would that do to our self worth? (Sarcasm) I’ve always been very open with my beliefs and most people in my life know that I’m not very religious (or at all). I’m skeptical about most things and I love questioning absolutely everything. Having said that, I gave meditation a shot. I had gotten to a pretty dark place in my life where it seemed like a last ditch effort to save my mind. Did it work though?
It certainly helped. That, support from my girlfriend and friends along with a host of other things helped me get back on track. To this day, I still practice meditation. So, for meditation to work, like most things in life, you have to give it a chance. And if you stick with it long enough, I believe it may be something you could easily incorporate into your daily routine.
Meditation is easier and probably less hokey than you think. Here’s a step-by-step guide to meditation –
Step One – Find your spot
Find a nice little spot in your house. Somewhere with some privacy if you fear your family or roommates may be judgemental.
Step Two – Make sure it’s quiet
As you begin this process, you’d want there to be as little distraction as possible. I’d keep your dogs or kids out of this no matter how much you love them. It’s finally time for some self love.
Step Three – Make sure you’re comfortable
I usually prefer a Zafu. It’s a nice, fancy little cushion that I sit on when I meditate. I’ve attached a picture of mine below –
You could also use a pillow or alternatively, sit on a chair if sitting on the ground is uncomfortable.
I found the picture above of a guy sitting on a rock. Don’t do that. It looks cool but is extremely uncomfortable. Be comfortable. It’s way way better. Find a position where your body isn’t distracting you if that makes sense.
Step Four – Set a timer for 5 minutes
That’s all we’re going to do that and that’s going to be more than enough. This is not a competition. This is a gift we’re giving ourselves.
Step Five – Begin with a few deep breaths
This is where it begins. Take a few slow, deep and deliberate breaths to begin. I wouldn’t go so far as to say that you should concentrate on the breath but just be aware of it.
Step Six – Continue Breathing & Feel the Body
Continue to breathe and as you take a breath, notice the changes in your body. Notice the chest rising and the abdomen receding as you breathe in. As you breathe out, feel the chest go back down as our bellies flop out. I was weirdly aware of my belly when I first began my meditation. You’ll probably have your own weird observations.
Step Seven – Don’t Mind the Distractions
If you get distracted, guess what? You suck.
I’m kidding of course. It is completely normal to get distracted. It’s actually great. This is because, when we realize we’re distracted, we actually have an opportunity for improvement. Instead of falling deeper into the distraction hole, you should gently let go of whatever thought is occupying your mind and go back to the breath and the body.
Whenever we get distracted, it’s actually a moment where we can really be different. A major aspect of this craft is the return. The return to the breath is what allows us to slowly improve our practice. So, get distracted. It’s fine. Just remember to come back to the breath.
Step Eight – Slowly Re-adjust & Return
As the timer expires, slowly open your eyes. Take a few breaths to re-adjust to the world around you. Congratulations, you’ve just finished your first session of meditation.
What’s next? You can check out some of my other Mindfulness articles. I’d keep checking back in for new posts and guides as well. I’d also have you follow us on Instagram to get daily tips and tricks!