“The whole of meditation practice can be essentialized into these 3 crucial points: Bring your mind home. Release. And relax!”
When my brain starts getting a little frazzled, I can usually trace it back to not meditating enough (aka I've been a lazy bum that day and pressed snooze instead). Therefore, whenever my friends and loved ones are stressed, my suggestions usually involve a little meditation to recenter themselves.
However, sometimes they express a little hesitation at the idea for a variety of reasons, like they are intimidated, unsure how, or believe that it is solely religious based. To which I say: Don't be silly! Meditation is for everyone, regardless of experience or religion. Studies have shown the positive effect meditation can have on your life, so there is no time like the present to begin!
If you don't know where to start, take a peek at these suggestions:
1 - Carve out a little time. Set aside a specific time everyday to sit and meditate. Whether it is 5 minutes in the morning before work, or 20 minutes after dinner every night, honor it as a time for meditation and nothing else.
2 - Establish a ritual. Light a candle. Create a meditation corner that you can retreat to. Acknowledge the positive change you are bringing to your life, and make it a special moment.
3 - Start out easy. In the same way that you wouldn't run a marathon without any training, you shouldn't begin meditating and sit for two hours. Meditation is mental training, and nobody gets monk-like meditation power overnight. Start off with 5 minutes (or even lower if needed) and work your way up over time.
4 - Focus on your breath. Allow it to come naturally and feel your body relax further with each inhale and exhale.
5 - Experiment. There is no wrong way to meditate, and what works for one person might not for another. There are numerous techniques you can try. Adopt a mantra and use a mala to keep track. (Learn how to use a mala here.) Use an app to take you through a guided meditation (I like Headspace). Go into nature and find a quiet place to listen to the calm rustle of the trees and the hum of the life around you. Listen to a singing bowl CD. Attend a local meditation group. Anything works!
Do you have any meditation techniques or routines that you follow?