How to master the art of simple mindful meditation
In these stressful times, it’s a good idea to embrace ways to calm the body, mind and soul. I’m so excited that one of our contributing writers is here to help us with tips on how to master Simple Mindful Meditation.
Meet Karehma
I’ve had the pleasure of doing a yoga class with her and one thing’s for sure, it was a real treat!
Looking to start your day off with clarity? Have you tried simple mediation? Read on to start your practice or reunite with it!
Optimal Time of Day:
Consider what time of day is best for you. Meditation can be done anytime of day. However, most people have times of the day where they are most receptive and able to focus. For me, it is at dawn before my “thought soup” starts to cook, or is already on full boil!
Special Place:
Decide a place that you can designate as your meditation space. You may prefer the cozy feel of a den, the vast, expansive feel of the outdoors, or the hardwoods of an open floor plan. Returning to the same space gives it a very intentional experience and something you make special for yourself.
Meditation Mat:
You may buy a cushion especially for sitting meditation, or use whatever comfortable thing you can get your hands on. If you can get a cushion to elevate yourself to create a slope from your backside down to your knees, it may be better for your hip and knee joints.
Seating Posture:
A crossed-legged position is recommended. Worry not about that fancy full lotus posture Julia Roberts sat in Eat, Pray, Love. That can come in time, or never – and that’s okay. Once you find a position that works for you, it will be important to maintain that position for the duration of the mediation. So start in small sitting times and increase them throughout your regular practice. Of course, always feel for going beyond discomfort to the point of pain. A “sleeping” foot is something you should not worry about. You are not inflicting gangrene upon yourself. The tingling sensations are pinched nerves due to holding the crossed-legged position causing the foot to numb. At the end of the session, massage the foot gently and take your time getting up.
Meditation for Beginners
- Begin by closing your eyes in the seated position and place your hands palms down or up onto your knees.
- Relax the shoulders by inhaling through the nose, raising the shoulders, and exhale shoulders down and back.
- Begin the silent counting and breath deeply and controlled in through the nose and out through the nose for a count of 1 – 10. Make each number that of four times: “1,1,1,1; 2,2,2,2; 3,3,3,3…etc.” Inhale on odd numbers and exhale on even numbers.
- Repeat the count of 1 – 10 six (6) times or until you feel very relaxed. If you are new to deep breathing, you may need fewer rounds to reach relaxation.
- At relaxation, allow the breath to be natural, and take notice. It may be more shallow.
- Observe what is taking place moment by moment. Dwell not longer than about 2 seconds on any given thought, sound, etc. Should you find yourself becoming too involved in your thoughts, acknowledge silently you have departed and return to a breath count.
- Try getting visual. See if you can replace mental commentary with pictures. Visualize your current facial expression, posture, the shape of your mouth, the look of your eyes. Consider what you see, rather than what you are thinking.
- Watch the pictures over silence, like watching a movie starring you with no sound. Do this for what feels like about 5 minutes. Remember to continue the natural breath.
- Note any observations and delay self-dialogue until after the practice.
- Open your eyes. Roll the shoulders, gently pull the knees in toward each other. Round and flex your spine. This concludes your meditation.
Meditation can be a challenge if it is your first time or if you are revisiting after quite some time. By keeping your expectations reasonable and having regular practice, you will be well on your way. You will develop a skill to notice things more swiftly, respond more calmly and last but not least, see life truthfully. These benefits usually promote confidence and help reduce anxiety. So give it a go!
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Inspiring Creativity,
Ricci
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