To start – What is Meditation and how do we do it?
A lot of us actually already do it. We just didn’t bother giving it a name, because it was just something that happened ( like breathing or our heart beating. It just happens without effort or very little )
Meditation is simply being conscious and aware of our thoughts and letting them pass through our mind like clouds in the sky without any attachment to them.
At some points this is easy. At other times our minds are filled with so much noise that momentum is impossible to stop until we physically remove ourselves from any outward chaos and spend some time alone in nature. ( at least that’s what I do )
The Goal of Meditation
To return ourselves back to a state of presence. To be back fully in the present moment.
A lot of the time our thoughts are anchored in the past or future. But in reality, all there ever is, is the now. The present moment.
If you are completely new to this concept and have yet to feel you have control over your thoughts – the best way to begin is by simply noticing that we are breathing. Notice the air going through your nose on an inhale, your lungs and belly expanding outward, feel free to hold your breathe in for a second or two if that feels good, and then notice the warmer air passing through your nose on the exhale and your belly softening as the air is moved out of your body.
A lot of us breathe into our chests/rib cage. This is fine, but it actually puts strain on our shoulders and neck. If you notice this is how youre breathing, play around with expanding your belly out on the inhale, instead of your chest.
Sit tall with a straight spine as much as possible.
The goal here is to shift the focus. Instead of being stuck in our head with our thoughts, we put our focus and attention on a different part of our body.
We are separate from our thoughts. So when you notice a thought arise in your mind, simply acknowledge it, and then allow your mind to move on to either the next thought or maybe a space of stillness.
There really isn’t a right or wrong way to do this. At first it might seem incredibly difficult, especially later in the day. Our minds are full of information, conversations, words, ideas, problems etc.
I find it easier first thing in the morning when my mind is still relatively clear, or if I wake with a racing mind, getting myself outside into nature away from traffic, people, and all responsibilities before I do anything else.
Starting the day with a clear mind, and a feeling of control and awareness of our thoughts makes for an easier, more grounded, peaceful, and more enjoyable day.
Its when we feel a lack of control of our thoughts that we feel a lack of control over everything else in our reality.
So simply tuning in for even just a few minutes and feeling present and in your body first thing, makes a world of difference.
SOme of the benefits of meditation
- dramatically improve mental health
- dramatically improve emotional well-being
- increases presence, focus, and memory
- improves relationships
- improves authentic productivity
May Help With:
- Binge Eating
- Heart Disease
- High Blood Pressure
- Chronic Pain
- Sleep problems
- Substance abuse
If your mind is running like crazy and sitting in silence feels overwhelming or makes you anxious there are many guided meditation apps and podcasts you can find online or yoga studios that offer meditation classes.