Meditation is a household practice in 2023
Meditation is a Skill
The practice of quieting your mind is simple but if we’re being honest, simple does not always mean easy. Some of the simplest things are the hardest to do, like sitting still without letting bombarding thoughts interrupt your meditation session; it’s almost laughable. Knowing that is half of the battle.
If quieting your mind doesn’t happen as quickly as you anticipated, don’t stress. Meditation is a marathon, not a sprint. If you’re a sprinter by nature, step back, take a deep breath, and settle in. Meditation is not a race to the finish line, rather it is a way to wisdom, health and happiness in your mind, body, and soul. Meditation is the path, so let go of trying to get it right; relax, and enjoy the process.
For the parents out there, recall when your little ones were learning to walk. They took their first steps when they were ready. They had to first learn to stand, balance, they fell and tried again. Some walk as early as nine months while others wait until they 18 months old. Every flower blooms in its own season and we too will blossom in our meditation practice in our time.
6 Tips: Prepare to Meditate
1. Come as you are
Meditation requires no skill, no money, no status, just you. Start where you are. What other choice do you have? (Wink wink!) There is no other you, so comparison is pointless. You are where you are.
Meditation is not a quick fix, like getting physically fit.
If you were to walk into a gym and start lifting hefty weights like seasoned lifters who have been lifting for years, then you’re only going to hurt yourself. Lifters who are strong with quality muscle command respect merely with their bodies.
It takes consistent discipline and focus for a person to become lean, strong, and fit. If you talk to the long-time lifters, it’s incredible to see where they started years before.
meditation is personal
There is no one right way to meditate. There are multiple avenues to meditate successfully, and the key is finding what works for you. Most women and mamas that I know don’t have an hour in their day to take time to drop everything, sit perfectly still without any distraction. Sometimes it’s only 5 minutes. Sometimes it’s while you’re doing the dishes or folding laundry. We do the best with what we have. It’s more of a mindset rather than the act of meditation.
Once you know what works best for you, embrace your meditation method, and start connecting with your higher self. Remember that meditation is personal. Do what feels right for you. It’s your mind, your body, and your soul.
2. Get comfortable
Make yourself comfortable. Not so comfortable that you fall asleep. Find a position that feels natural to you. Your body will show you what it prefers. Avoid straining or forcing uncomfortable positions that can prevent deep relaxation.
You may prefer to lie down on a yoga mat or sit in a chair with your feet on the floor. Some people like to sit cross-legged on the floor, while others need a pillow or a yoga block. Designate a specific piece of furniture as your meditation chair, meditation mat, or meditation cushion.
Perhaps consider trying a few different positions to see which you prefer. Most people close their eyes, while others keep their eyes open. Yes, you can meditate with your eyes open. You can meditate in your house, in your car, in a tree in a park, with a fox in a box; here or there, you can meditate anywhere. (I couldn’t resist the Dr. Seuss reference). All that matters is that you’re able to relax.
3. Let go of expectation
Forget everything you know or don’t know about meditation. Start with a clean slate and set aside any assumptions you have about meditation. Allow the meditation to take you where it will.
Try not to engage your thinking mind. Quieting the mind may be difficult; it becomes easier with time. Step back, and observe your thoughts and your reaction to your thoughts. Do not assign meaning to your thoughts or emotions. Eliminate the words, “should,” “could,” and “would.” Release any judgment you have towards yourself. Let it be what it is. Let it float on by taking the space it needs, to stay or leave.
4. Breathe
Remember to breathe. This is so simple yet easy to forget. Your breath is your focus. If your mind wanders, notice where it goes, and bring your attention back to your breath. Focus on your in-breath and focus on your out-breath. When thoughts arise, allow them to float on by. Return to your breath. Your breath is what brings you back to center.
One of the secrets of meditation, yoga, or breathwork is that it will carry over into other parts of your life in a positive way. A few years ago, I had a big exam at work that I had been studying for, and right before they administered the test, I started to panic. At this point, I had been taking yoga classes regularly for about three months, and I felt a calm come over me. I actively started breathing and embraced where I was. I didn’t fight it. I relaxed into the “pose” or the chair that I was sitting in; I dropped my shoulders, relaxed my face, and breathed. I released the anxiety.
I passed the test because I liberated the gripping feelings of stress and anxiety. I relaxed, focused, and calmly answered the questions rather than allowing worry to cause me to underperform.
5. Notice
Notice what is happening with your body and your mind. While you are seated or lying down, pay attention to your muscles; try relaxing the muscles in your face, un-furrow your brow, relax your jaw, tongue, and teeth. Release your shoulders. Stay alert and tell your body’s muscles to let go; stop clenching. Allow any tension to leave your body.
Now breathe. Let your body enjoy the breath of life. Be grateful that you can breathe and that you are alive. Remind your mind to instruct your muscles to relax.
Next, disengage the thinking mind and become the observer. We want the ego to take a break so that we can notice everything without judgment. Nothing is good or bad. Remove all labels and identifying with their associations. It just is. You just are.
6. Start small
Initially, choose a shorter amount of time than you think you can meditate. Do not assume that you have to meditate for an hour every day to receive the benefits. It’s like working out; start slow. Doing less than what you can will prevent burn out. Tease yourself to leave yourself wanting more.
Start with one minute, a small enough time block that won’t disrupt your day. Do this for a few days up to one full week. Or if this is too easy, immediately try two minutes the following day. Once you feel comfortable with this amount of time, add another minute. The strategy is to slowly increase the time every few days to feel like your body wants more.
Another method is to choose multiple times to take little meditation breaks throughout your day. Once you’re comfortable with a minute a day, then try morning and night, so you’ve doubled your meditation time to 2 minutes. Or once you’re comfortable with 5 minutes, you can have three sessions throughout your day, and you’re at 15 minutes! The important thing is that you’re taking time to be calm, reset, and generate kindness towards yourself and others.
By the end of the week, you’re still only spending seven minutes per day. If you like how ‘Week 1’ went, then continue into ‘Week 2’. Like anything else new, start with the basics, be gentle, don’t throw yourself entirely into the deep end without wading in the shallows. Stick with it. Even tiny little breaks can produce tremendous shifts and breakthroughs. When it comes to learning how to meditate, the first step is deciding that you are going to try it more than once. The world is your oyster.d
Many paths to the same destination
Regardless of the method you can always use these 6 tips to discover for yourself The inborn struggle to silence the monkey mind is one reason for the various methods used to achieve a meditative state. Try on one approach to see if it resonates with you. If it does, then great! If it doesn’t, then move on. This is the fun part! Try them all for yourself to see what suits you. You can’t get this wrong. Be patient with yourself on this life long journey.
Finding your preferred style of meditation is like learning about your love language. If you haven’t read The 5 Love Languages, I highly recommend it. You’ll learn a lot about yourself, your partner, your kids, family members, and co-workers.
Meditation benefits
Meditation quiets the mind pressing pause on busy, distracted thoughts. Meditation changes the game, supercharging our mental capabilities. Yes, it’s been proven that meditation reduces overall stress, resulting in an improved immune system, mood, and lifestyle. Many to soothe our over stimulated minds, heal mental and physical ailments, even alter brain chemistry.
“In 2023, the global revenues of mobile meditation and mental wellness apps amounted to approximately 1.4 billion U.S. dollars. By 2033, the size of the global meditation apps market is expected to surpass 7.25 billion U.S. dollars”(5).
But what if we use this innate skill to enhance our healthy minds and lives. Rather than feeling victim to our thoughts, habits, and circumstances. Regular meditation brings to light that we are not bound to our thoughts. Instead consistent meditation strengthens our ability to choose our thoughts, habits and life.
Meditation allows Divine Inspiration transmute the impossible into possible. Meditation releases fear, provides comfort, solace, heals grief, gives us wisdom, and helps us connect with our entire world and beyond.
- Improves focus & clarity
- Regenerates the mind and body
- Lowers cortisol levels
- Improves compassion, empathy & understanding
- Increases self-love & appreciation
- Reveals life purpose
Free meditation
Before you start your day, breathe in deeply. Exhale. Breathe in gratitude. Breathe out any stress. Ask for whatever you need, whether it be energy, brainpower, focus, patience, organization, time. Breathe in love. Breathe out overwhelm. Breathe in compassion. Breathe out distraction. Breathe in understanding. Breathe out guilt. Breathe out shoulds, coulds, and woulds. Do what you can do. Be where you are. Be grateful for where you are.
Take steps towards what you want, who you want to be. Imagine what you desire in your mind. If it’s calm, quiet, or success you seek, your child or children getting along, being kind, or learning, then see it in your mind, feel it in your heart. You can always return to your breath at any time during your day.
Namaste.
If you would like to download and keep this meditation for yourself, click the Free Download button below.
Meditation tips
Tips for those who are new to meditation. If you have difficulty stilling your mind, try these tactics to improve your experience.
- Set a timer – you don’t want to be worried or wondering if you’ve meditated for “long enough.”
- Start with 5 minutes twice a day
- Work out before you meditate.
- Journal before you meditate to clear your mind
- You don’t have to sit with your legs crossed. You can sit in a chair or lie down. Find a position where you’re relaxed yet alert.
- Try walking meditation
Overcoming meditation obstacles
I can't meditate
Meditation is an outlet, a joy, a retreat, not another time on our to-do list in our already hectic lives. If you’re not finding peace or enjoyment during your mediation sessions, ask yourself, “Why is this?” Are you physically uncomfortable? Do you feel like you should be spending your time doing something else? Whatever it is, notice it, let it be. Don’t label it.
Remember that you are growing your meditation muscle, and resistance is required for growth. Trust the process. It will get better. Give yourself credit for starting. Celebrate the little victories, like sitting still for a few minutes. The next time it will be more comfortable and more manageable, and then you will add time. You’ll stretch yourself, and in one to three months, you’ll be amazed at your progress.
I can't turn off my mind
If your mind is continuously racing, that’s okay. Try going for a walk or run, doing some push-ups, or dance around your home before your meditation session. Get moving and release pent up energy. The release of your feel-good hormones will create a better association with the meditation process.
Try a yoga class, yoga is a form of meditation; it reduces mental noise because you’re focused on the pose, your breath, balancing and relaxing.
3 meditation quick wins
Return to your breath
- It’s completely normal for your mind to wander
- When you notice your thoughts, return to your in-breath & out-breath
- Try ocean breath; this makes it easier to focus on your breath
Your meditation position doesn't matter, as long as you're:
- Comfortable
- Relaxed
- Alert
Distract Your Mind
- Listen to white noise, drums beating, a monk singing ‘om’ or an air conditioner app, as Abraham-Hicks recommends
- The sound distracts your thinking mind from your thoughts
- Preoccupies your thinking mind allowing you to achieve a meditative state
Celebrities who meditate
Life is busy. It can be overwhelming and seem like there isn’t enough time to add meditation to your to-do list. Let’s shift our mindset; look at mediation from another perspective.
There are many highly successful people with jam-packed schedules who prioritize morning meditation. They purposely choose how they spend their time; they don’t allow their day to dictate their actions.
They choose empowerment. You can be empowered, too, starting right now. Take a look at this list of famous people who do or did meditate regularly:
- Bill Gates: Microsoft, investor, philanthropist
- Gerard Butler: Actor in P.S I Love You, The Bounty Hunter, 300, The Ugly Truth, Olympus Has Fallen, Law Abiding Citizen
- Ray Dalio – Founder of Bridgewater Associates. “Steve Jobs of Investing” and named one of the 100 Most Influential People by TIME Magazine.
