Meditation is a beautiful method to relax the mind and body. Develop the habit with this 5-step guide.
When we are unaware of our thoughts and urges, which arise in the back of our mind mostly unnoticed, they have a power over us. We are unable to change if these unbidden thoughts control us. But when we learn to observe them, we can then release their power over us. Meditation is practice for observing those thoughts, for being more mindful of them throughout the day.
When we are unaware of our thoughts and urges, which arise in the back of our mind mostly unnoticed, they have a power over us. We are unable to change if these unbidden thoughts control us. But when we learn to observe them, we can then release their power over us. Meditation is practice for observing those thoughts, for being more mindful of them throughout the day.
Five simple steps for making it a daily ritual:
1. Commit to just two minutes a day: Start simply if you want the habit to stick. You can do it for five minutes if you feel good about it, but all you're committing to is two minutes each day.
2. Pick a Time and Trigger: Not an exact time of day, but a general time, like morning when you wake up, or during your lunch hour. The trigger should be something you already do regularly, like drink your first cup of coffee, brush your teeth, have lunch, or arrive home from work.
3. Find a quiet spot: Sometimes early morning is best, before others in your house might be awake and making lots of noise. Others might find a spot in a park or on the beach or some other soothing setting. It really doesn't matter where — as long as you can sit without being bothered for a few minutes.
4. Sit comfortably: Don't fuss too much about how you sit, what you wear, what you sit on, etc. If you find sitting on the floor uncomfortable, try a chair or couch.
5. Focus on your breath: As you breathe in, follow your breath in through your nostrils, then into your throat, then into your lungs and belly. Sit straight, keep your eyes open but looking at the ground and with a soft focus. If you want to close your eyes, that's fine. As you breathe out, follow your breath out back into the world. If it helps, count ... one breathe in, two breathe out, three breathe in, four breathe out ... when you get to 10, start over. If you find your mind wandering (and you will), just pay attention to your mind wandering, then bring it gently back to your breath. Repeat this process for the few minutes you meditate. It will become a regular habit in a matter of days.
1. Commit to just two minutes a day: Start simply if you want the habit to stick. You can do it for five minutes if you feel good about it, but all you're committing to is two minutes each day.
2. Pick a Time and Trigger: Not an exact time of day, but a general time, like morning when you wake up, or during your lunch hour. The trigger should be something you already do regularly, like drink your first cup of coffee, brush your teeth, have lunch, or arrive home from work.
3. Find a quiet spot: Sometimes early morning is best, before others in your house might be awake and making lots of noise. Others might find a spot in a park or on the beach or some other soothing setting. It really doesn't matter where — as long as you can sit without being bothered for a few minutes.
4. Sit comfortably: Don't fuss too much about how you sit, what you wear, what you sit on, etc. If you find sitting on the floor uncomfortable, try a chair or couch.
5. Focus on your breath: As you breathe in, follow your breath in through your nostrils, then into your throat, then into your lungs and belly. Sit straight, keep your eyes open but looking at the ground and with a soft focus. If you want to close your eyes, that's fine. As you breathe out, follow your breath out back into the world. If it helps, count ... one breathe in, two breathe out, three breathe in, four breathe out ... when you get to 10, start over. If you find your mind wandering (and you will), just pay attention to your mind wandering, then bring it gently back to your breath. Repeat this process for the few minutes you meditate. It will become a regular habit in a matter of days.
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