Meditation is a free, simple technique that works especially well for stress management. By practicing meditation, we attempt to achieve a calm state of mind. That might sound easy but with the constant chatter so many of us have in our heads being able to focus and quiet it down might be challenging. Don’t be too hard on yourself if the chatter doesn’t simply melt away and you find inner peace and calmness on your first, second, or even tenth try.
Patience is needed with meditation, especially in the beginning. Many people find it difficult to quiet the chatter or allow themselves to go deep. It’s important to remember you are not alone. You have a team of spiritual family there for you. Ask for help. Ask them to help calm your mind. Ask for a clear connection for you to gain guidance on whatever you are trying to manage or learn. It’s unlikely but not impossible that you’ll attain a calm state of mind on your first attempt. Don’t let it defeat you. With time and practice, you will eventually find it easy to let yourself achieve a calm state just by thinking about it. Here are some beginner steps to start you off with meditation:
1. Create a Space to Meditate
For beginners, starting out in a quiet place where the noise is diminished as much as possible is important. Find a place where you won’t be disturbed. Most people prefer to close their eyes during meditation. Remember when you do your sense of hearing is enhanced. Therefore, any distraction by sound can make your connection more difficult. Since you will be attempting to quiet your thoughts and relax as much as possible choose a place where you feel safe. If this is your home, let anyone else who might be there to keep the noise down, so you won’t get too distracted. Close your windows, lock the door, and know that this is your precious time. This is for you to heal and grow. Honour this time you are giving yourself with Spirit.
2. Find A Comfortable Position
When I first began to meditate, I tried to be as comfortable as possible. This meant that I’d lie down. The problem was I was always exhausted so my meditation session would end up being a nap. That isn’t a bad thing, but the goal is to practice meditation. If you have the time and you know you’re tired, consider taking a nap first.
I’d recommend sitting up in a comfortable position. Some like to sit in the lotus position, others like their feet on the floor, and some want to stretch out their legs in front of them. That is entirely up to you. Do what feels good for you as long as you can sit comfortably for at least 30 minutes. Make sure your back is straight or propped up with pillows and that your hands are relaxed at your sides or on your lap. Also, go to the washroom first.
3. Breathe
To relax and start focusing away from the exterior world around us many like to focus on their breath. Also, the increased amount of oxygen in your body will help to keep you relaxed. You can google various proper breathing exercises however I try to follow a simple inhale through the nose and exhale through the mouth. I do use a 4-count technique, inhale 4 counts, hold 4 counts, exhale 4 counts, and rest 4 counts. I also like to expand my belly and ribcage when I’m inhaling so it is a deep breath. If trying to breathe properly is distracting you from going deep then try to relax and do your best. When I inhale, I try to envision loving, healing, powerful white light entering my lungs and filling my whole body. When I exhale, I really exhale until it’s all out of my system. Once again, I visualize anything dark, negative, or yucky leaving my body. Once again, don’t let the visualization completely distract you. Come up with a rhythm that you can easily focus on. Keep practicing your breathing until you can do it easily without having to think about it. It might be difficult to keep it going throughout the entire meditation. I find my breathing slows down considerably but I’m still relaxed. If you find you begin to lose focus during meditation it helps to go back to the breathing technique to regroup and refocus. Once again, this takes practice so go easy on yourself.
4. Focus
The serious meditators reading this may not agree but it has never been my goal while meditating to have a blank space with no thoughts in my mind. Especially at the beginning, this will be really challenging. Once again, patience and practice. It’s very likely that your mind will start throwing thoughts or images at you. Random events, things you need to do, problems, and worries. This is quite normal, you are not supposed to try to ignore them, go ahead and acknowledge these thoughts when they enter your mind and then release them. You can come back to it later. Honour this time for going deep within and connecting with your higher self and the divine beings who wish to connect with us.
Keep these 4 steps in mind when you meditate and you will soon find that you will master the basics of meditation and hopefully find your stress is being managed in a more constructive way.
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