TLDR: New to meditation? Can’t seem to find the time to start the habit? Join us today and learn some easy ways to begin meditation along with a couple easy meditations/mantra tips to start out with.
Namaste, Smart Moms.
We covered the benefits of meditation in an earlier post, but are you still struggling to find the time to start meditating? Not sure how to go about it?
It took me 6 months to actually make the time to meditate after I decided to. And then another 6 months to make it a habit.
It may take you longer or faster, but the important thing is that you don’t give up.
Meditation can really set the tone for your day and chill out your evening, getting you ready for sleep. It can help you stay centered and grounded in your power. Sounds like a worthwhile habit, right?
I think so.
So let’s get started.
How do I make time?
Well, you start small. Start itty-bitty. Meditate for 10, 5, or even 2 minutes. Just make sure you do it every day so you’re building that habit. Pick a time and see how that goes for a week. If you feel like you can do more, add a few more minutes on top of it for the next week.
Do it first thing in the morning. (1) If you’re starting out with a small time frame, this will be super easy. It’s easiest for me to do it right after I brush my teeth and get a drink of water. I just sit my bottom down on my special, purple yoga mat and do it.
Which brings me to…
Where do I do it?
Honestly, it doesn’t matter. You can do it on your bed, your floor, yoga mat, favorite pillow, whatever! The important thing is just doing it. So sit somewhere comfortable and start off your day pleasantly!
I like to meditate in the same space every day. It’s my special yoga mat in a clean room that I do my yoga in. It’s got awesome sunlight in the morning and has a nice view of my garden. Whether you have nice views or not is irrelevant because meditation surpasses the material. Just choose a place that you’re comfortable and is free of distractions. (4)
Settling into it
It’s a good idea to do meditation before breakfast and/or a couple hours after dinner. And avoid drinking a lot before as well. (4) You won’t want you zen to be interrupted by your bladder. You don’t need to be starving to prove yourself a Buddha, so if you’re hungry feel free to eat (of course!).
Tune into your thoughts and emotions. (1) Notice all that’s going on. Anxious? Angry? Happy? Sarcastic? Cool, accept and embrace it, then feel yourself start to let it go.
“Don’t expect anything.” (4) I love this. We are so full of expectations about life and how it should go. Let it go. Don’t make all these judgements on yourself and whether you’re doing it well or right or whatever. Just focus on being, enjoying your body living. Don’t make this a place of expectations and judgements. Just accept and focus on your progress.
Sit straight and relax your neck and shoulders. Your chin should be level with the floor. Your hands can be palms up on your knees or in classic mudra position with your fingers overlapping each other and your thumb tips touching. (3) You do not have to sit in full lotus or even half lotus if you don’t want to (your legs crossed with your feet resting on top of your legs, or, in the case of half lotus, one of them doing this). You can be sitting in a chair with your feet flat on the ground or just criss-crossed on the floor.
Feel your breath. Start to become one with it. Imagine your lungs are balloons and your inhale stretches them to full capacity, and your exhale should leave them feeling flat and empty. Remember to breathe with your diaphragm. (2)
Get in the right mindset
It’s best not to try and control the fact you have thoughts. As you meditate, thoughts will come. Merely observe them as passerbys and do not engage. You will gradually learn to have a still mind (I know I haven’t mastered this), but for now just let thoughts float and pass. Do not give them heed.
Choosing a mantra to repeat can be a powerful meditation tactic. The mantra gives you something to focus on and a place to put your thoughts. (6) People choose everything from Sanskrit mantras to simple phrases or words such as “I am peace” or “love” to focus on. The idea is to pick something positive you’d like to practice or carry with you throughout the day.
You can click here for some beginning mantras that are really good.
I also enjoy this mantra. You can look it up on YouTube and meditate to someone chanting/singing it as well. It’s really nice.
Remember to keep it simple and attainable as you’re starting out.
And have fun!
Don’t stress about it. That’s counter-productive. Just accept, be, and start where you are ready.
It’s a great thing to do for yourself, and you deserve that peace of mind and good vibes throughout the day.