How to Start Meditating
I preach self-growth, being mindful, and connecting to your body but do you want to know what I suck at? MEDITATING. Anyone else with me here? Whenever I’m writing down goals for the future and habits I want to include, I always write down meditation and then…nothing. I don’t even have a good excuse other than I just never sit down to do it! Maybe the same thing happens to you or you think other things like “It sounds boring,” “I don’t have enough time,” “I don’t think I can sit still that long,” “my mind is too crazy and won’t slow down,” or “I don’t like to be alone and sit with my thoughts.” Honestly, all completely understandable. BUT you can always find the time and you don’t have to be perfect to start, plus the benefits are 100% worth it. Meditating on a regular basis can lower your blood pressure, respiratory rate, heart rate, cortisol levels (stress), and manage anxiety, all while improving circulation, relaxation, sleep, connection, mindfulness, self-awareness, focus/attention span, and feelings of well-being. If spending a few minutes meditating every day can do all that…I’m in.
So let’s do this. How to start:
Optional: Create a meditations space. If you have a special place on your favorite cushion surrounded by candles, plants, or crystals (if you’re into that sort of thing), doesn't that sound like a place you’d want to go every day?
Get regular. On average it takes 66 days to form a new habit, so while starting off it’s helpful to pick the same undisturbed time to practice every day. Perhaps set an alarm on your phone to remind you, or make it the first thing you do when you wake up or right before you go to bed.
Start by meditating for 10-15 minutes and as you get better you can go for longer (you can even start with 5 minutes if 10 seems daunting!).
Find a comfortable seat. I like to sit cross-legged with my hips up on a cushion or in Hero’s pose on pillows…You have to find what works for you! (Sometimes it takes a while to find a comfortable position where your feet don’t go numb!) Sit with a straight spine, close your eyes, and…now what?
One of the easiest ways I find to meditate is through Concentration Meditation, picking something to focus on like:
Observe your body, the rise and fall of your chest, how you feel, or maybe simply noticing your heartbeat.
Focus on your breathing. You can count your inhales and exhales (for example a slow 4-7-8 exercise, inhaling for 4 seconds, holding your breath for 7 seven seconds, and exhaling for 8 seconds), or breathe at any pace your body wishes and just notice.
Repeat an affirmation or manta (any word, sound, prayer, or short phrase). Not only repeat it but really see if you can really feel it as well.
Choose a visualization (I recently did a lovely meditation guided by a friend, imagining that there’s a glowing ball of light inside you becoming brighter, warmer, and expanding with each breath).
Another way is through Mindfulness Meditation, simply observing your thoughts and any patterns that arise.
Finally, if you’d like more structure, use guided meditation! You can find some good ones on youtube, or use apps like Headspace, Insight Timer, and Calm.
There is no “right” or “wrong” way to meditate. Simply be patient with yourself and practice being still and silent. Don’t try to look for signs of success or failure (like “I kept getting distracted and so I didn’t meditate right”), just be. It is called a meditation PRACTICE for a reason, and you will get better over time. Let’s begin this meditation journey together, who is with me?!