The Beginners Guide To Meditation

Find a location that is quiet, comfortable, and where you can be alone for at least ten minutes. On days where the weather is not ideal to take my practice outside I have peaceful little corner in my home that is filled with candles, incense and comfy cushions. I find the space so peaceful and inviting, I can't wait to sit quietly in it. When the weather is nice hands down my favourite place to meditate is outside in nature. Up a mountain, in a cloud forest, by the lake or on a log in the forest. If I am outside I am already at peace. Not surprisingly I find my deepest connection to the Universe and myself while immersed in nature. So have some fun experimenting with where you feel most connected to a higher power or consciousness. When you find that place embrace it, sit comfortably within it, relax and gently rest your hands in your lap. You don’t need to worry about how to hold your hands, just go with what feels most natural to you.

You can sit on the floor cross-legged on a cushion, or use a chair. Under no circumstances should feel obligated to assume the lotus position if it will anger your body! The goal is to be as comfortable as possible with good posture. If you’re using the cushion on the floor and your back becomes sore or your legs fall asleep try switching to a chair.

Relax & Breathe: Close your eyes or leave them open, this practice is all about finding out what works best for you. If you are leaving your eyes open try and place your focus on the flame from a candle, this little trick has an amazing ability to calm the mind. Whatever approach you try, know this, there is no right or wrong way to meditate. Allow yourself to relax and invite in a feeling of being at peace. Begin by taking slow, deep breaths inhaling through your nose and exhaling through your mouth. Relax into your breathing. Let each breathe flow naturally. Those first few breathes are likely to be shallow and that's okay, as you allow more air to fill your lungs with each new breathe your breaths will gradually become deeper. You will feel your body begin to relax and your breathing will start to flow naturally.

Just Be: Once you are in calm and relaxed state it is time to empty your mind. This is the part where many beginners become frustrated. Why? Because you’re about you meet what the Buddhist call your “Monkey Mind” Not thinking about anything is far more difficult than one might imagine. When I first began meditation this was the part that drove me absolutely crazy!! I felt like the moment I tried to empty my mind the floodgates burst open and thoughts about everything and anything began rushing in! My mind went into overdrive! Know that this perfectly okay and it’s actually normal.

This is where you begin the practice of coming back to the breathe. Each time you notice a thought let it pass, just like a cloud floating through the sky on a warm summers day. Notice it, you can even say "thinking" and then return to focusing on your breathing. I won’t lie there many days, weeks and months that it felt like I was in a Costa Rican cloud forest. Be patient with yourself as you will find yourself repeating these cycles of noticing and letting go many times. Don’t be discourage, nothing worth having comes easy.

As your meditation practice deepens and develops you will notice that the space between thoughts increases. If you’re a very active Type A like me you can try going for a walk or take a yoga class before your meditation session to drains off some of that excess energy.

When your ten minutes is up open your eyes slowly. Don't rush to get up and carry on with your day. take a moment and notice how you feel. Have a good stretch, shake out your legs and then give yourself a high five! You completed your first meditation!!

If you found this post helpful please share it with a friend, and if you have any questions or comments I would love to hear from you!

With deep gratitude, much love and many blessings.

Jenn xoxo