Learn to Meditate
Most people I talk to about meditation say they can’t do it because they can’t stop thinking. Somehow along the way we’ve learned that meditation is the absence of thoughts, a stoic guru or happy Buddha sitting in with legs crossed in lotus position, eyes closed, thought-free. This couldn’t be farther from the truth, and it’s time that we take meditation back to the basics, back for all of us. At the bottom of this post you will find a meditation track you can play if you would like to be guided!
I’ve been meditating in some form or other since some time in the 1990s. I started practicing yoga and meditation around the same time, completely self-taught. I’ve been through a 3 day Learn to Meditate course at the Shambhala Mountain Center outside of Ft. Collins, Colorado. I’ve read books about it and have listened to 100s of guided meditations and led so many different kinds of meditations it’s mind-blowing how much is out there and available to us.
If you’ve never tried meditation before or you have tried and “failed”, here’s your opportunity to come back and explore meditation on your terms.
5 Minute Meditation
Find a quiet space where you can sit comfortably. It can be in a chair, on the ground, on a yoga block, anywhere and anyhow you will be able to sit comfortably for 5 minutes. Set your timer for 5 minutes.
Tune in to your body. Close your eyes if you like, or focus your gaze on the floor about 3 feet in front of you about. Place your hands on your lap. They can be palm down or palm up. Right now just do what is relaxing for you.
Allow your breath to lengthen. This means let go of your abdominal muscles, relax your jawed allow your chest to rise and fall and your belly to go in and out.
Take deeper breaths and use a count of 4 to breathe in and 4 to breathe out. Try to maintain this for the duration of your meditation.
As thoughts arise, acknowledge them and let them go. Tune into any tension in your body, your muscles. Do a body scan, begin at the top of your head and go all the way to your toes, relax each body part as you think about it.
When you have reached 5 minutes, slowly open your eyes and come back to the room. Say “thank you” to yourself for giving yourself this time.
If you have time, pull out a journal or your computer or phone and write about what you felt, what thoughts came up and how you feel after your meditation.
Interruptions
Interruptions are normal and are ok. Pets can be particularly interested when we meditate and do yoga. Feel free to acknowledge them and allow them to sit with you if they want to. Kids and other family members also seem to gravitate towards us when we are in this blissful and calm state. Telling them ahead of time that you need the few minutes to yourself can help, but if you are interrupted, you can gently let them know you will be free in a few minutes. It is not the end of the world if you are interrupted.
Your Practice
Try this 5 minute meditation twice per day. Once in the morning and once before bed. Don’t get caught up in the how, but do focus on how you feel afterwards. This is your reward for self care.
Enjoy and namaste!
~Tonya