After reading endless methods and ways to meditate I have designed a 15 step technique that works beautifully for me and I am very excited to share that experience with you here. I am going to give you a step by step guide to meditation, not only the meditation itself but the steps to take before actually sitting down to do it.
Before I was doing daily morning and evening meditations, I found myself searching YouTube like crazy in search of the perfect meditation. Do I want a guided meditation? Just sound? How much time? Do I need a special place? The list goes on and on. In short, I was conflicted, and in turn was unable to get in the right state of mind to even begin. If you can relate, then I am here to take that from you and give you workable tools to start your meditation practice and begin reaping the benefits of this magnificent practice.
The best times to meditate is right when you wake in the morning and before you sleep at night. Both of these times allow you to meditate while you’re still in that twilight time right before your linear mind wakes up and starts with all the chatter. One last thing, make sure you have pen and paper ready to journal after your meditation.
Here we go:
- You Don’t Need a Special Place
Many teachers will advise you to get a special meditation area to begin. I have been meditating for several years now and I have not to this day set up a designated place to meditate mainly because I just never saw the need. You can meditate in your bed, either laying down or sitting up if you have an electrical mechanism that allows you to sit up in your bed. You can meditate inside or outside, basically anywhere, as long as you follow the continuing guidelines. - You Need Quiet.
You will need a place that will allow you at least 15 minutes of quiet. I put a sign on my door when I’m meditating so the kids know not to interrupt me during my practices. - Make Sure You are Comfortable.
Whatever position you are in and wherever you are; comfort is key. - Have an Intention.
Even if your intention is to simply quiet your mind for 15 minutes; say it out loud, “My intention is to quiet my mind for 15 minutes.” If your intention is to get some clarity on a subject in your life, say it out loud, “My intention is to get clarity on my current job situation or relationship.” - Use Earphones.
Earphones bring the experience to you in a way that simply listening does not. Plus you will be less likely to be interrupted. - Turn Off All the Lights (candles are okay).
Lights can interfere with your meditation experience so turn them off. If you prefer candles that’s fine, just nothing too overbearing. Also, whatever device you are using, telephone, tablet, or computer make sure the light is not facing toward you. I always use my phone and turn it over and cover it with a blanket. - Choose Guided Meditation or Music.
This part is very VERY individual, even for the individual. You may prefer a guided meditation one day and music the next. Just be sure you are resonating with what you are listening to. I cannot stress this enough. There have been times where I’ve been all set to begin, turned the music on and EEK! So even if you have decided on your music, if it doesn’t resonate with you, stop and find something else. I pre-pave this a bit by adding all types of meditation music and putting it in YouTube folder so I can easily choose something else if need be. - Decide if you want to receive or get some grounding.
If you are look to receive answers during your meditation then hold your hands up for receiving. If you are feeling unbalanced or insecure in some aspect of your life and looking for some stability, grounding is a great way to connect between the electrical frequencies of your body and the Earth. Going outside for grounding meditation is recommended BUT again not mandatory. So again hands down for grounding. - Take Some Deep Breaths.
Take as many as you need to just focus on your breath. Inhale through your nose and exhale through your nose. - Breathe into your stomach and out through your heart.
You will notice that giving your attention to a part of your body while breathing will bring a tingling or numbing feeling to it. This is you noticing the bloodflow. So while giving your attention to your stomach on the inhale you will notice your stomach expanding, and while giving attention to your heart on the exhale, you will get a feeling of releasing. - GIVE YOUR ATTENTION TO YOUR BREATHING!
You do not have to deep breathe during the entire meditation. Allow your breathing to be natural. Only when you notice your mind wandering COME BACK TO YOUR BREATH. This is your key into coming back to the present moment. - Ending Your Meditation.
When the music stops, take a moment to come back to your body, and open your eyes. - Journal.
Once you have opened your eyes, grab your pen and paper and just start writing. Seriously, it doesn’t matter what. I have pages upon pages of my journal where all I’ve written is, clarity or fun a million times. - Go about your day.
When you experience contrast during the day, look for that sense of being present that sense of calm you felt in meditation. It has an amazing way of calming me down, because I love that sense of calm I get from being in meditation. - Lastly, don’t take score too soon.
Enjoy your time in meditation. Do it for the amazing feeling you get by just turning the volume down on those conversations going on in your mind.
It’s been said that it takes 21 days to turn an activity into a habit and I can tell you that meditation is the one activity I never sacrifice in the unfolding of my day. It’s a beautiful ceremony you do for you, and the benefits you reap are far more than you would expect.
Have a wonderful week!
Smiles:)
Rachel.