26. august 2023
How to meditate - 6 steps
Embarking on the meditation journey is beautifully straightforward, requiring only a few essentials: a tranquil space, a focal point or 'anchor' for your attention, self-patience, and a commitment to the practice. The art of meditation is not complex, but it blossoms with regular practice, offering profound rewards along the way.
Kick-start your meditation practice
Let’s embark on this journey with some basic steps:
1. Finding Your Seat: Choose a comfortable position where you feel both supported and alert. Ensure you can maintain this posture for a while without discomfort.
2. Restful Hands: Gently place your hands in your lap, creating a relaxed but intentional posture.
3. Soft Gaze or Closed Eyes: Lower your eyes, letting them defocus, or close them if that feels more natural. This step is about withdrawing from external distractions and turning inwards.
4. Breathing Deeply, Then Naturally: Start with one or two- three deep breaths, feeling your body unwind on the exhale. Then, let your breathing settle into a comfortable rhythm through your nose.
5. Mindful of Each Breath: Turn your attention to the sensation of air as it moves in and out. Inhale, feeling the air travel through your nose, throat, filling your lungs. Notice the rise of your chest and belly. Exhale, and feel the air leaving, the gentle fall of your body.
6. Returning from Wandering Thoughts: When your mind drifts, as it naturally will, gently, without judgment, guide it back to the rhythm of your breath. The essence of meditation lies in recognizing when your attention has drifted and then bringing it back to your anchor.
And there you have it!
A simple, yet profound, starting point for a practice of meditation.
Even a couple of minutes every day will give amazing results. Like any form of exercise, regular practice enhances your skill. The more you meditate, the more natural it becomes, and the sooner you'll notice its benefits permeating every aspect of your life.
