Meditation is great for so many health reasons. And if you haven’t started your meditation journey yet – here’s how to get started:
If you are unsure where to start, or how to start meditation, this easy guide will soon have you obsessing and counting down the time and days of when you are next free to do another round of meditation.
There is a real misconception of meditation, where most people believe you need to spend hours and hours sitting in silence, learning the ancient art of calming the mind. But in truth, you don’t need to be a master of meditation in order to reap the many benefits of taking a few m mindful moment for yourself to clear the mind and centre the soul.
To help you get started at home and in your own comfort zone, here’s how:
- Find a comfortable position, whether it be seated or laying down and make sure you are warm and not too cold.
- Play some music inn the background if you like, or if you prefer to focus on the sounds around you, whether that be the birds, traffic or people living next door. Don’t focus on the sounds, but rather acknowledge that they are there and use them as a way of focusing your attention inwards, rather than outwards. This means, knowing the sounds are there, but not allowing the sounds to irritate you or absorb into the body.
- Close your eyes and start to breath deeply for a few minutes. Count to ten or twenty, which ever you prefer. Breath deeply through the nose, starting with inhaling through your belly and moving the breath up into the throat. Then exhale deeply from the throat moving down into the belly. You might like to place your hands on your chest and belly to control where the air is moving through the body.
- Once you are satisfied the deep breathing excess has relaxed you enough to start your meditation, then you can return to normal natural breathing.
- Begin by picking a colour that brings you calm. It could be your favourite colour, or a colour which resonates calmness to you, like purple or blue, or maybe even yellow for joy and warmth. Visualise this colour, as though your body is bathing it, just for a few minutes, or for as long as you can.
- Once you are focused o the colour, image as you breath in you are drawing the colour into you and then letting it go as you breath out. Imagine the colour is bathing you in light, surrounding the body to bring you calm and joy, serenity and peace.
- Once you image your whole body bathed in the colour, image the colour is lifting you like a bubble into the sky, so you can soar about the land and look below to see your home, the city, the countryside, wherever you may live.
- Continue breathing in and out, using the bubble of colour to bath you as you float about your home, in a total state of relaxation.
- If you find yourself breaking concentration, try counting back from 100 to give your mind something to focus on.
- I often use a meditation app which plays sounds lime a thunder storm and rain in the back ground when I meditate to help me go deeper into a state of relaxation.
Mediation is about finding what works for you. So if you find the colours don’t work for you, then pick a location, anywhere in the world where you feel you could shut out the world and find peace to meditate. It could be sitting onto of a snowy mountain, or in a forest by a river.
Focus on this spot and tune out all sounds except for the sounds of your breath going in and out.
Once you find what works for you, and the more you practice, the deeper you will find your calmness goes and the more obsessed with meditation you will get.
Good luck 🙂