"Knowledge is a treasure but practice is the key to it"
Meditation has an ever-present source of inner peace and wisdom from which I can draw strength, courage, clarity and compassion.
It has become easier for me to respond to situations from a calm and grounded place, rather than acting from old dysfunctional patterns.
I am also able to navigate my life in alignment with my own needs and goals. By giving myself the space to simply BE, my path of coming back to myself.
Meditation has become an important way of taking really good care of ourselves. You wouldn’t dream about leaving your house in the morning without bathing or brushing your teeth and this is eventually how you will feel about your own practice.
A morning meditation gives me the quiet confidence and the strength I need for my day. It’s the food for my soul - nourishing, loving and kind.
Research has linked a regular practice of meditation to reduced levels of anxiety and stress, to improved immune system and a bunch of other great health benefits. Studies have shown that the nervous system actually begins responding differently to stressful situations—creativity flows more freely and new solutions begin to emerge.
I therefore wanted to share with you some helpful meditation tips for beginners:
Find a place where you can spend time every day without interruption, it is helpful to be at the same place for each sitting—especially as you try to create a new routine.
When you've found a place that feels good, you might choose to make the area special by having your favorite pillow, incense or candle nearby.
Put on some loose comfortable clothing
Turn off phone, tv, or anything that might disrupt your quiet time
Postures for meditation:
The key to remember when selecting your meditation position is that you'll want to keep your back straight and your palms open facing upward or on your thighs.
Some people cannot sit in the classical lotus or half lotus position in which many long-term meditators are pictured, don’t let that stop you - here are some alternative options, please feels what's right for you, listen to your body and let it guide you...
- On the Floor against the Wall: If you have trouble getting your back straight, start out sitting against a wall. If necessary, place a small pillow under your tailbone. This is usually the easiest position for beginners, with a wall supporting the back. Over time your muscles will get stronger and the support of a wall will likely become unnecessary.
- Using a Chair: Sit with your feet on the floor, spine straight against the back of the chair, shoulders back. If needed, you can add a pillow behind you for lower back support.
- On the Floor: Sit crossed legged or in half or full lotus position. You may want to place a pillow under your tailbone for comfort, elevating your tailbone usually prevents the feet from getting numb.
- In Your Bed: If sitting up straight is difficult or painful for you, start out lying down. Most of us associate our bed with sleeping and this can be a problem, as it may create the tendency to fall asleep. Try lying down differently than you usually do and place your head at a different place than it usually is during the night – you might actually not fall asleep.
- Lotus position: Sit upright with your spine straight and crossing your legs, right over left so that both feet are off the ground and nested upon each of your legs. You may want to place a pillow under your tailbone
- Half-Lotus position: Sit upright with your spine straight and cross one leg on top of the other while the other leg is resting on the floor or cushion beneath you.
Start with 15 minutes for your practice at this point, you'll be able to see and feel results without putting too much pressure on yourself. Advanced practitioners will meditate 20, 30 or more minutes per day. Pretty soon you'll understand how 30 minutes can be an easy routine to maintain.
What to do next?
Now simply sit and breathe. For the entire 15 minutes, just breathe. Make no judgment on what happens during this time. You may not be able to quiet your mind, and may drift into thoughts about your to-do lists, what other people should or shouldn’t have done, and even think of what’s for dinner today.
Your mind may wander and that’s perfectly okay.
As soon as you realize your mind has led you somewhere else, release it and breathe deeply.
Be kind to yourself.
Do this every time your awareness leaves the present moment.
Happy sitting and much love!
If you like more personal guidance and dive deeper into your meditation practice, please feel free to join one of our mindfulness yoga and diving retreats, the perfect way to come back to yourself!