Meditation has amazing benefits for managing stress, anxiety, and overall well-being.
Everyone benefits from meditating.
People who meditate regularly clear away excessive thoughts and emotions, and are more focused and stable, leading lives with reduced stress, more ease and focus. They generally are younger looking, healthier and happier.Everyone benefits from meditating.
- Create a quiet space for yourself.A comfortable chair and gentle music help set the mood. It is not necessary to spend a lot of time and money on creating the space. Remember your eyes will be closed. Discipline yourself to create a time and place that works for you and close your eyes.
- Select a time that has ‘space’. In other words don’t try to meditate during the busiest time of your day when you’ll be disturbed. Most people meditate in the morning, midday or evening. Try to meditate at the same time every day.
- Breathe. Learn a few breathing techniques
a) Focus your attention on your breath, with your lips gently parted
b) Use 3 part breathing – breathe in to the count of 3, hold that breath to the count of 4, and release to the count of 7. Repeat 3-4 times. - Honour your intention. Set a timer to help you get started. 10 – 20 minutes a day.
Start small, perhaps 5 minutes adding 5 more every week until you have 30 minutes. Do your best to stay in meditation. There will always be something that interrupts, like the phone, family, or pets. Remind yourself you’ll be available in a few minutes. - Use a focal point. If you find you open your eyes frequently, use a candle or a rose in a vase to focus your attention until you close your eyes again.
- Find a teacher. At some point everyone discovers they could use a meditation teacher. Once you open yourself to receiving support, the teacher always presents him/herself. Teachers accelerate the learning curve.
- Have fun. Often people think meditation is hard work. The ego, mind, and body work hard, but meditation is about nurturing spirit – your inner essence. Turn the corners of your lips up into a smile and practicing smiling meditation.
Meditation is not difficult to learn. Like most new things, it takes practice, time and dedication to become established as part of our routine. There are many different types of meditation, each being effective and bringing something unique. Your job is to find the one that speaks the most to you.
Regina Kaiser
