Meditation can be hard to do; although it seems like you are doing nothing, it’s challenging to quiet the mind and its never-ending mental to-do lists.
You probably already know that meditating increases clarity, peace of mind and reduces stress, anxiety and high blood pressure.
But where do people find the time and patience for it? Believe it or not, there are some pretty easy steps that will give you control and leave you with a customized, realistic and inviting practice that you can fit into your daily routine.
Be realistic! Don’t make a goal to meditate for an hour or even 30 minutes if you barely have time to make dinner. Instead, start small; five minutes will get you into your breath and give you just enough time to get the feeling. Once you master this, feel free to bump up the time.
Make sure that you find an open, light, airy space where you will be uninterrupted. Allow this space to be inspirational and somewhere you enjoy being. Although your eyes may be closed, you still pick up on different feelings just from being in a certain space. So fill this space with precious items that you find inspiring like stones, plants, pictures, paintings, books, statues, candles, etc.
Get comfortable! In your meditative seat, prop yourself up with pillows, blankets, blocks or bolsters. Elevating your hips will help relax the knees and also align your spine properly. Also be mindful of what you are wearing; something loose and flexible is key. You want to feel comfortable, not restricted.
Time to be an emcee! I always enjoy this part: find music that inspires you and uplifts your spirits. There are all sorts of different meditation music; I prefer ambient or instrumental without words, but some words can be nice if they inspire you. Quietness can also be great; don’t underestimate all of the natural sounds that are around you.
There are a few different types of meditation, but before I name them I invite you to mold your own style or mix these styles together. A lot of people feel that they must follow the set guidelines or rules exactly to achieve this higher state of consciousness. I say, whatever way you can get there, do that! Though some yogis may disagree, go ahead and feel free to move around if your legs are numb, or scratch your nose if it itches!
This style emphasizes on bringing your attention to your present state and the present moment. Be here and be here now. Breathing techniques are helpful to achieve this.
This style uses both breathing techniques and also uses an object to focus on; a glowing orb or a rose can be examples of an object to imagine in your mind.
This style uses a word, phrase or sentence that you can repeat over and over to help your focus. Let go, OM, om mani padme hum, or loka samasta sukhino bhavantu are examples of English and Sanskrit phrases that you can repeat in this mantra method.
Your unique made up method.
Insert your style here.
So the “Five S’s” (Start, Space, Seat, Sound and Style) will help you become a meditating machine and tailor your practice to your needs, instead of sticking with something that may not work for you. Please feel free to modify the five S’s in any way you need to, because in the end it is your practice and you should be the one to design it.
My name is Mija Speakman and I am a 200hr RYT, leading others to find their inner peace through a vinyasa and meditation practice in Cincinnati, OH.
I have a website where I can be found writing inspiring quotes for myself and others. www.facebook.com/yogimija My dream is to one day travel the world while bringing peace and love into everyone’s heart that I meet along the way!
Editor: Jennifer Townsend
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