One of my dear friends quizzed me the other day about mediating. He was interested in starting meditating so that he could keep focus on positivity and be focussed throughout his day. Some insight I gave was that meditation really does not require one to make big life changes. All that is really needed is a few minutes of your day and some quiet space indoors or outdoors.
1.Firstly view meditation as a simple relaxation technique.
Meditation is an opportunity to release the things that stresses you and irritates you about your day. This is time where you can find peace of mind.
Meditation is sitting with your eyes closed focussed on relaxing. You can start with three to five minutes a day and work yourself up to 20 minutes a day.
Even if you spend the first three or so minutes distracted and restless the fact that you are taking some time to relax is the important part of the exercise.
2.Take some time to find your style.
Some people like to use mantras like peace, love, God etc. repeating it as they close their eyes.
Finding a comfortable place it sit and sitting up helps keep you alert. You can take several deep breaths, trying to intentionally relaxing your body by tensing and relaxing your muscles. After you feel relaxed, on your next inhalation, breathe normally and repeat the word “peace” either aloud or silently. Then repeat the word as you exhale.
If you’re a visual person, focus on an image as you’re meditating, such as watching ocean waves go in and out.
The goal is to pick a practice that makes you feel a sense of relaxation and peacefulness.
3. Schedule your meditation.
Schedule your meditation practice and commit to it. Some people think they might be too busy but three minutes can definitely make a big difference in a person’s life.
4. Do not resist and fight your thoughts.
Many people get upset when their thoughts wander to things they might not expect.
Acknowledge your busy brain and let your thoughts flow. The mission of meditation is to introduce a more positive way of thinking.
Starting with short mediations times are easier because it is a great deal harder to meditate for 15 minutes than it is for 5 minutes.
5. Reprogram your thoughts.
Negative thoughts can make it hard to mediate. In order to reprogramme your thoughts it is good practice to use positive and self affirming phrases. Repeating these phrases can help. These phrases can also be used any time one does not feel so positive.
Some of these might include;
- I love who I am.
- I love the people in my life.
- I am strong.
- I am healthy.
- I am beautiful.
- I am well.