How To Start A Meditation Practice

Meditation is like flossing your teeth: it doesn’t take too long, it is the best thing you can do for your health, yet it is somehow annoying to just take the few minutes to do it every day.

I feel that Marianne Williamson explains it best –

"Just as you can use a raw potato to soak up extra spices in chili or soup to find the perfect taste, meditation works the same way – pulling out any extra ‘stuff’ helping us find that ‘just right’ state of mind."

So, we understand meditation is an amazing tool for mental health, but we feel it is impossible to get ourselves to just sit still and do it.  How can we break our avoidance and start a personal practice?

The good news?  There are as many meditation styles as there are yoga practices.

The bad news? There are as many meditation styles as there are yoga practices.

It can be SO overwhelming!  Transcendental Meditation, Loving Kindness Meditation, Chakra Meditation, Movement Meditation, Mantra Meditation, and the list goes on and on….

What I suggest – Try a few simple exercises and see what works for you!  Time isn’t an issue.  If you only have 5 minutes, GREAT!  Just find 5 minutes a day, and I swear it will change your day for the better.

4 Meditation Exercises to try to find out what works best for you –

#1 Breath Awareness Meditation –

Find yourself in a comfortable seated position.

Close your eyes.  Feel your breath in every part of your body – going into your nose, down your throat, into your chest, ribs and belly.

Really feel every cell of your body as it receives your breath.  Thoughts may come in, just observe and let it go, observing your breath.

Lengthen your exhale, engaging your parasympathetic nervous system, telling your body to relax, and let go of any feelings of anxiety and fear.

When you feel lighter, more at peace – slowly open your eyes and think of one thing that you are grateful for.

 

#2 Mantra Meditation-

Find yourself in a comfortable seated position.

Close your eyes.  Feel your breath in every part of your body – going into your nose, down your throat, into your chest, ribs and belly.

As you settle into your breath, begin to feel a word or a few words that would help you at this time.  Maybe one with your inhale, one with your exhale ‘Peace’ and ‘Love’ are examples.

Maybe a phrase will help, making sure it is present tense – ‘I am full of self love and peace’

Continue with your breath and internally think your mantra or even say it out loud.

When you feel lighter, more at peace – slowly open your eyes and think of one thing that you are grateful for.

 

#3 Loving Kindness (Metta) Meditation -

Find yourself in a comfortable seated position.

Close your eyes.  Feel your breath in every part of your body – going into your nose, down your throat, into your chest, ribs and belly.

Slowly go through each step of the Metta meditation in your mind as listed below. Noticing any feelings that may arise .
 

First for yourself: May I be happy. May I be well. May I be safe. May I be peaceful and at ease.
 

Next to a loved one: May you be happy. May you be well. May you be safe. May you be peaceful and at ease.
 

Continue to think of anyone, other loved ones, acquaintances, or even people you have difficulty with: May you be happy. May you be well. May you be safe. May you be peaceful and at ease.
 

Now my favorite part – If you ever catch yourself in a spot where it is difficult to send loving kindness to someone, send it back to yourself since you need a bit more love in that situation: May I be happy. May I be well. May I be safe. May I be peaceful and at ease.
 

When you feel lighter, more at peace – slowly open your eyes and think of one thing that you are grateful for.

 

#4 Movement Meditation –

Begin to walk at a casual pace and start to feel your breath.

As you walk feel every cell of your body benefiting from your breath.

Begin to notice the world around you, a tree, flower, grass, animal and feel some connection and appreciation for it.

Use additional tools you learned from earlier meditations, maybe use a mantra for each step – ‘peace in, peace out’.

When your movement meditation is complete find some gratitude for your feet, lungs, and heart for providing you with an amazing experience.


You will notice the building blocks I always use –

·      Breath – this is our life force and its one of the few things we can do automatic or consciously.  This is the most important tool we have to bring us back to center.

·      Gratitude – We can really get stuck into thinking our life is the worst.  I understand many things suck…but if you would like to choose peace and contentment, the first way in is to think of just one thing you are grateful for.  I learned this from one of my dear teachers – Biz Casmer – and I now always end my classes with a moment for gratitude.

Check yourself – After your meditation practice, see if you are more aware of the comments made and how you react to different situations.  Use this as a feedback loop to let you know how your meditation practice is going.

May you find a mindfulness practice that works for you! 

Have a favorite meditation practice?  Any advice for individuals starting to meditate?  
​Leave your thoughts in the comments below.

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