Basics of Meditation
Don't think about a blue door.
Can't help it can you? As soon as something is not supposed to be on your mind, there it is.
Meditation is the same - people tell you to sit down and close your eyes and clear your mind,
so you sit down with the intention, but as soon as you have to ‘clear your mind’ every thought and his dog shows up for you.
One of the biggest misconceptions around meditation is the fact that you have to sit with no thoughts and if you can't clear your mind completely, you're not doing it right.
It takes a very committed and developed individual to mediate and have nothing come in to their mind.
The point isn’t to have NO THOUGHTS, the point is that you become aware of the thoughts that are coming into you mind, or the story that you are getting caught up in, and then you just let it go, bringing your attention and focus back to your breath - with no judgements.
And then you continue this routine - noticing your mind wander, releasing the thought and bringing focus back to your breath.
Below is a easy and quick practice to do right now.
You're going to close your eyes - but read through the instructions first!
Set a timer for 5 minutes.
-2 minutes if your really pressed for time and 10 minutes if you want a bit more or a challenge.
Bring your attention to your breath. Notice the length of your inhale and the length of your exhale.
Imagine the breath coming all the way down to your belly, exhale releasing all the air out.
(You can also imagine breathing in golden light and exhaling any tension)
And just repeat this until the timer goes off. If your mind drifts to your work meeting or picking up the kids from school or what you will cook for dinner, gently let it go (you can think about that stuff after your mediation) and bring your focus back to your breath.
That's its. Done. You just meditated.
Take note of how you feel after the practice.
You can do this at any time during the day! Even if you only have a minute. Spend that minute coming back to yourself and back to your core. Me? I set an alarm 15 minutes before I need to get get up out of bed and when it goes off I sit up and mediate in my bed. This works for me because I can sit straight up from bed and have no excuses.
Try 5 mins a day for a week and let me know how you go!
You won't regret it.