Building your meditation practice
In the hustle and bustle of our modern lives, finding moments of peace and stillness is essential for overall well-being. Meditation—a practice that has been long revered for its profound impact on mental, emotional, and physical health—is one powerful avenue to achieve this.
Despite its proven benefits, many folx feel daunted by the prospect of meditation. Whether due to a lack of knowledge about the practice, uncertainty about where to start, or challenges in maintaining consistency, the journey into meditation can seem overwhelming—but it doesn't have to be. All that’s required is our presence, our breath, and trust in the unfolding journey.
Regardless of which category you find yourself in, this approachable and comprehensive guide is your compass for embarking on the path of meditation.
Create a Sacred Space
While meditation can be done anywhere, carving out a dedicated space for your practice will be beneficial when you're just starting out. This doesn't require an entire room with an elaborate setup; a small corner of your home works just fine. The key is to make it a comfortable and tranquil space where you can disconnect from the external world.
Protip: Consider adding cushions, candles, incense, or any other items that bring you a sense of peace.
Choose the Right Time
Consistency is important when establishing a meditation practice, so choose a time that aligns with your daily routine. Whether it's in the morning to kickstart your day or in the evening as a way to unwind, establishing a regular meditation time helps train your mind to effortlessly transition into a meditative state.
Begin with Short Sessions
If you’ve never meditated before, sitting in meditation for an extended period can feel challenging at first (or just make your bum fall asleep). Begin with short sessions, just 5 to 10 minutes, and gradually extend the duration as you become more comfortable. As the saying goes, quality beats quantity, so focus on the depth of your practice rather than the length.
When you’re ready to elevate your practice, aim to meditate 15-20 minutes in the morning and another 15-20 minutes at night. The traditional Ayurvedic approach suggests beginning the day with meditation to consciously awaken the sense organs (yogis traditionally woke up two hours before sunrise to wash up and meditate during Brahma muhurta, the serene period just before dawn linked to the connection with God or spirit). Meanwhile, meditating at night helps us decompress before sleep.
Find a Comfortable Posture
Contrary to popular belief, meditation doesn't require a specific posture. Whether you choose to sit cross-legged on the floor, in a chair, or even lie down, the key is to find a position that is comfortable for you (just know that if you lie down you might fall asleep). Maintaining a straight spine is beneficial for breathing, but also do what works best for your body.
Try Guided Meditations
If you find it challenging to quiet your mind, consider starting with guided meditation. Numerous apps and online platforms offer guided sessions led by experienced meditation instructors. These sessions provide structure and guidance, helping you navigate through the initial stages of your practice. If you’re someone who’d benefit from being guided during a live session, I’m available for 1:1 guided meditation, which you can book here.
Become Aware of Your Breath
A fundamental aspect of meditation involves cultivating awareness of your breath. Focus on the sensation of your breath as it enters and leaves your body. When your mind begins to wander, gently redirect your attention back to your breath. This simple yet powerful technique forms the cornerstone of many meditation practices.
Embrace Mindfulness
In addition to formal meditation sessions, incorporating mindfulness into your daily activities can enhance your overall sense of well-being. Mindfulness involves being fully present in the moment, whether you're eating, walking, or engaging in any routine task. It's a practice that extends the benefits of meditation into every aspect of your life, fostering a sense of peace and clarity in everything you do.
Looking for further guidance on your meditation journey? Book a free consultation and let’s explore how I can support.