One of the major benefits of meditation is the positive effect on your mental and physical health. At the very least, meditation teaches you how to manage stress; reducing stress in turn enhances your overall physical health and emotional well-being. If you want to try meditation to see if it will work for you, here’s a little guide:
Breath
Don’t try to ‘calm your mind.’ Instead, appreciate the sensations of your breath in the same way that a wine snob tastes a cabernet. When your mind starts wandering away into thoughts, just recognize that you’re thinking. Then return to appreciating the sensations of your breath.
Legs and Feet
If you’re sitting in a chair, keep your feet flat on the floor and your spine straight. If you’re sitting cross-legged on a cushion, the important thing is to have your knees below your hips. If you need a higher seat, make one.
Arms and Hands
Relax your shoulders and arms, letting your hands rest on your thighs. Alternately, place one hand on another in your lap.
Eyes
Decided what you’re going to do with your eyes. If you want the experience to be more body-based, close them. If you want to feel more anchored in the space you’re in, keep them open.
Time
Meditation isn’t about length; it’s about frequency. In the same way you don’t get strong by lifting one giant weight one time, you should try and sit regularly. Five or ten minutes a day is a great start.
Hope these little instructions help you get started.
If you need a more structured meditation program, join my fully guided Mindful Meditation Program.
This 7-Day guided meditation program is the perfect way to introduce yourself to meditation. It is for anyone looking to explore meditation, both beginners and those who already practice.