Starting a meditation practice can be challenging.
How do you disconnect from a world that's sending a constant stream of messages and notifications?
When all you want to do is disconnect and slow down – to calm your mind and find balance in an ever-changing world.
In last weeks blog we discussed the key benefits of daily meditation practice:
Increased brain cells
Things we all strive for.
So, how do you start?
What’s the best way to set yourself up?
Most of us feel strapped for time – making us stress and frustrated. How can you then afford 10-15 minutes a day to sit and meditate?
Well, by sitting for those 10 minutes you can calm your mind and increase your focus – this should give you more time!
7 easy steps to set yourself up:
Find a quiet space with no distractions. Put your phone on Do Not Disturb or Airplane Mode.
Find a comfortable seat. If you sit in a chair, keep your feet flat on floor and spine straight. If you sit on the floor cross legged, keep hips above knees. Rest your hands on your thighs or in your lap.
Eyes. For beginners, closing your eyes allows you to avoid distractions and to focus on your breath.
Breathe. Focus on your breath. No big or expanse breaths, just breathe. Counting your inhales and exhales can be a great way to settle into your practice.
Thoughts. If your mind starts to wonder, acknowledge the thought and then return your attention to your breath.
Time. You could meditate for as little as one minute or up to an hour. It’s not the duration that matters, its more about frequency. Like weight training, you build strength with regular practice. 10 minutes a day is a great start.
Need a little guidance?
There are many apps out there. I personally use Headspace – the free version gives you 10x10 guided meditations. Andy has a great voice, I highly recommend it!
Others I have tried: Calm and Insight Timer.