Just to let you know, there will be questions and adjustments with any new undertaking, and your mind will probably want to talk you out of it. If you persist and experiment, you will get to where you need to be with your meditation practice.
Meditation is not something that will happen overnight or something that will be automatic from the onset; it takes time, and it takes practice.
You can start focusing on your breathing throughout the day. If you are hurried and rushed, do you notice your breath shorter and more laboured? If so, start focusing on each breath, taking deep breaths through the nostrils and releasing them through the mouth.
Be intentional about your meditation. Meditation is a practice and a learned skill, and it needs to be practised for it to work. It does not just happen to you.
Dress appropriately for meditation. If you are trying to sneak in ten minutes of meditation in your lunch hour, dressed in your business skirt and heels, you will be rushed and harried. Set aside a time that is appropriate where you can wear loose-fitting clothing and where you can concentrate.
Begin with the practice of releasing tension in all body parts. Focus on the feet first and release tension in that area; move up to your ankles, etc. Do this until you have reached the top of your head. For some practitioners, tightening and releasing muscles creates greater awareness of the release.
You can practice your breathing techniques together with the release of tension in your body parts. At first, this will seem difficult; however, it will become easier as time goes on. You will be able to tighten and release your muscles and breathe in and out to release that tension.
Stretching your muscles a bit before sitting to meditate is a great way to get blood circulating and get in the moment.
Choose a focal point if you wish. For some, meditation is only done with their eyes closed, while others need a focal point. Yours could be a candle flame or something similar.
You can also boost your senses by using Palo Santo Wood Sticks. Lit one end of the stick until it holds a flame, wait a couple of seconds for a light burn or a moment more for a more intense effect and then blow out the flame. This wood comes from trees in South America that natives have burned to clear negative energy fields around them; its fragrance can help you feel at peace with yourself or clean your home free of unwanted spirits!
Palo Santo essential oils can also boost your senses, especially those new to meditation. Use one or two drops. Place a drop of oil in the palm of your hand and gently rub the palms together. You can either bring them towards your face and inhale or rub your palms behind your ears. Palo Santo essential oil can also be used in diffusers; use 4 or 5 drops in streaming water as vapour therapy.
Let others in on your newfound desire to learn meditation. If those around you know you need quiet time, they will respect your solitude - especially if it will give them a happier and healthier you.
Be consistent with your mediation practices. Do not let circumstances take over control of your mediation practice. Before you know it, you will become a pro - stay consistent.
Frequently Asked Questions (FAQ)
What is Meditation?
In meditation, you learn how to pay attention to your breath as it goes in and out and notices when your mind wanders from this task. This practice of returning to the breath builds the muscles of attention. Read more here.
Why do you need to meditate?
Even though meditation is not a cure for all your problems, it certainly can make your life a lot easier and less stressful. For instance, with meditation, you can understand your pain, lower your stress, connect with your mind, improve your focus and reduce brain chatter.
Can I learn meditation on my own?
Yes, of course, you can learn how to meditate independently. Start by understanding what meditation is and how it works. Reading meditation books or listening to guided audio meditations is a great start. There you can learn how to focus and calm your mind by using basic techniques that are easy to follow.
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