6 TIPS FOR STARTING A MEDITATION PRACTICE

 RUSSELL BRAND AND KATY PERRY ARE DOING IT.

oprah is doing it.

steve jobs did it daily. are you doing it?

“Meditation is helping you to tap into something that’s already inside of you… that’s you, in essence. That’s something that was super-empowering for me once I grasped that.”Cameron Diaz

There is no magic “list” for what to do when beginning the process of ‘sitting’, so, here are some beginner tips:

1. Sit down with your back straight—ideally without a slouch in the spine and keep the head centred.

use a cushion or chair to sit on if you prefer.

Remember we aren’t perfect – everyone has to start somewhere – so commit to doing it!

2. Cross your legs in a position that you can reliably sit in for 5 minutes. (Over time you can build up to 20 minutess or more)

Personally I love sitting cross legged, sometimes on a cushion.

In a chair, sit so your legs are at a 90 degree angle, hands on thighs or in lap.

3. As you begin, the mind will probably not want to be there.

The idea is that you are here to learn to notice the thoughts. What thoughts pop up, how do you physically react to them?

“If you just sit and observe, you will see how restless your mind is. If you try to calm it, it only makes it worse, but over time it does calm, and when it does, there’s room to hear more subtle things–that’s when your intuition starts to blossom and you start to see things more clearly and be in the present more. Your mind just slows down, and you see a tremendous expanse in the moment. You see so much more than you could see before.” – Steve Jobs

4. Pay attention to the breath

This is a great way to anchor yourself in your practice.

Focus on your breath flowing in and out of the body, like an ocean wave.

There are many ways to use the breath to aid in meditation – you may have learnt or experienced some of them if you have come to my free classes recently. 

A simple practice you can use at home is focusing on the warm air as it enters the body, and the cool air as it leaves the body.

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5. When a thought appears, simply look at it (use your attention) and return to the breath.

If you get completely caught up in a thought, you will soon notice. Just return to the breath, don’t judge yourself, don’t say “I can’t do this, I should stop.” That is a continued creation of the mind.

We’re looking for the peace, and equanimity (I got that word from Deepak Chopra) that comes with sitting with all of these thoughts and choosing to do nothing.

6.keep practising and allow yourself to quit being perfect!

You need to take a moment to sit down, with intention, and have no goals. You can’t force meditation to “do” or “be” something more than what it is on that given day, but accept it for what it is.

Being present in the moment is the challenge. But it is possible.

The time you’re sitting with your thoughts  – know that this is the practice. Hence why it is called a ‘practice’!

Often, I still get caught up in my reactions and find mental chatter. But, it’s okay. I am human. The main thing is, committing to your practice. Are you doing it?

 

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