It is one of the most accessible and least physically strenuous habits to pick up. Meditation has been practiced for thousands of years. In addition to increasing self-awareness, meditation has the potential to jumpstart some ideal effects like better focus, less stress and anxiety, less tossing and turning.
How To Get Started?
Meditation is simpler (and harder) than most people think. Here are some steps to help you along.
1. Take a seat and notice your body. Find a place to sit that feels calm and quiet. Sit in a chair, or crosslegged or kneel. Just make sure you are stable and in a position you can stay in for awhile.
2. Set a time limit. If you're just beginning, it can help to choose a short time such as 5 or 10 minutes.
3. Feel your breath. Follow the sensation of your breath as it goes in and out.
4. Notice when your mind has wandered. Your attention will leave and wander to other places. When you get around to noticing that you mind has wandered, simply return your attention to your breathing. But do so kindly and as many times as you need to.
5. Be kind to your wandering mind. Don't judge yourself or obsess over the content of the thoughts you find yourself in. Just come back.
6. Close with kindness. When you are ready, gently lift your gaze (if you eyes are closed, open them). Take a moment to notice any sounds in the enviroment. Notice how your body feels. Notice your thoughts and emotions.
7. Respect your time. Block out a time of day that you can commit to whether it's when you wake up in the morning, after lunch or before you go to bed at night. But be flexible, your goal is to relax!
You may choose to meditate quietly. (As I do!) Or you may choose a guided meditation via youtube video or an app (Headspace, Calm, Shine, Omvana) for your phone.