Beginner’s Guide to Meditation
Meditation. Pope Francis, Lada Gaga, Dr. Oz, and 50 Cent, have all talked to us about it. But what is it really, and how would you even start to do it? Meditation is the stilling of the mind. Basically, calming down the constant motion of our thoughts. The only way to really learn meditation is to give it a try. So here goes.
First, find a quiet space where you can steal a few minutes of undisturbed time. Bring a timer . This could be your cell phone that’s in airplane mode. Set the timer for 10 minutes.
Find a comfortable seat, where your bottom is firmly on a the seat. If you use a chair, do you best to keep your feet flat on the floor. Place a blanket or cushion under your feet if they can’t touch the floor. If you’re sitting on the floor, you can place a cushion under your bottom, if that would feel better.
If you’re seated on the floor, you may cross your legs, or not. One misconception is that you have to sit a specific way to meditate. This is not true. You can even meditate in your parked car.
The most important aspect of the your position while meditating, is that you feel comfortable.
Do your best to maintain good posture, with your shoulders back and your neck in neutral position, keeping your head up with your chin parallel to the floor. Once you feel comfortable in your position, you can start your timer.
If you would like to close your eyes, you can do so. If not, you can lower your gaze to the floor, without slumping your shoulders.
Allow your focus to be upon your breath.
Notice it coming in and going out.
Now focus your attention onto the left side of your chest.
Try to feel your heart beating. If it helps, place your right hand over your chest, and tune in to the reverberations of your heartbeat.
When your mind wanders—and everyone’s does—bring it back in to focus on the left side of your chest.
Allow yourself to continue to concentrate, bringing your attention back when it wanders.
As the timer goes off, allow your eyes to open…and you did it!
It should be said that many people, particularly those who have overly activated nervous systems, feel more anxious when they meditate. This is very common. Your nervous system just isn’t used to being calm, so when you do calm down, it gets anxious. The more you practice relaxing, the more your nervous system will able to calm itself down. Happy meditating!
