Easy to Follow Steps to Help You Meditate

By Hank Klinger | Monday Monday Staff -    2016-10-01

Meditation is one of the most beneficial practices you can adapt into your daily life. In our fast paced society, however, it can be difficult for people to sit still. Many of us struggle on a daily basis to make time to meditate. Even if it’s only 20 minutes a day, it can still be difficult to meditate. We live very fast, driven lives; society is constantly on the move. And to remove ourselves from external stimulus can be a challenge.  Many people simply don’t know how to stop and relax, let alone sit still and breathe.

The following steps are going to help you build your meditation practice to a daily practice. When you can achieve daily meditation, you can overcome anxiety and feel more grounded, centered, and balanced. You’ll be able to finally deal with the stress of modern life with more control and discipline.

How to Meditate Step One

Showing up is the first step. It’s 80% of success with meditation. There is no perfect way to meditate and as long as you commit to meditating for 20 minutes a day, you’re already more than half way there.

Clear space in your head first. In order to do that, you’ll want to have space around you as well. It’s important you meditate in an area that is clean. Turn off your electronics and tell people in your house to give you space and time for at least 20 minutes.

It’s also best to stick to a routine time every day. Whether it’s first thing in the morning, or later in the afternoon. Whatever time you can fit into your schedule works best. If you can only do 15 minutes, then commit to that. A meditation timer may be useful to you for the first few weeks may be useful.

Practice meditation for 21 days to create the habit. And prepare for step two.

Let go, surrender, allow yourself to be as you are. Bring your awareness to the ground where you sit. Feel the firmness of the ground and the earth. Allow your spine to relax, let your body and hands relax as well.

Then keep your posture solid but without being rigid. Let your hands relax and release tension by letting go. You can put your hands on your lap. Then start to stabilize your breathing. Focus on the entry point of your breath going in your nose, then out your mouth. Try to get in a rhythmic breathing pattern.

If your breathing is too shallow, deepen it. Try to let any tightness go so you can fully expand your chest and abdomen. Invite each breath into spots of tension and tightness. Then as you start to let go more and more, you can relax even further.

Focus on Your Breathing When Meditating

adobestock_63362502Let each breathe expand your rib cage and start to notice the space you take up. Let each breath release you into the present moment. Notice how everything exists in the present. It’s where reality begins and ends. As you focus on the present moment, get more in tune with your senses. Listen carefully for the space beneath the sound and pay attention to the feeling you get without any labeling.

After you’ve let go completely, let yourself become fully aware of the present moment. The more you begin to practice this, the better you will do. Over the course of a few weeks and months. You’ll start to notice as everything changes.

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