Beginning a Meditation Practice

While I was at the gym this morning, I ran into a friend of mine. We chatted for a little while and figured out that we had something in common. We have both sometimes found ourselves with an overload of rage, which is not typical for either of us. There are many different ways to deal with our feelings, but I have found meditation to be a miracle for me so I recommended to her that she give it a try. She asked me a few questions about how to get started and I realized that it might be helpful for others to create a post about it.
When you’re ready to start meditating, you may be unsure of how to begin. The best way to start your practice is to just give it a shot. Here is a simple meditation for you to try. Start with only a few minutes and build up as you become acclimated and more able to center yourself into stillness.
Many experts suggest your meditation be in the morning, but any time is a good time for peace. Find a comfortable place where you will not be disturbed, away from distractions.  Leave your phone in another room so that you are not tempted to check it. Sit in a comfortable chair, on a pillow, or in your bed. You can ground yourself by keeping your feet on the floor, or if it feels comfortable, you can sit cross legged, which is also called easy pose.

To tap into your connection with the universe, sit up straight but not straining, and place your palms upward on your knees or lap. The idea is to get comfortable, but also to signal your receptivity to the guidance you wish to receive. Your pose should be something you are able to maintain during the entire meditation. Roll your eyes in and upward, focusing on your third eye in the center of your forehead.  You may enjoy some soothing nature sounds or calming music. There are also many guided meditation albums available which are fantastic, especially for beginners.

Proper breathing is imperative. Take your breath in through your nose, slowly and deeply. Allow your breath to exit your mouth completely. Keep your breathing slow and steady, deepening with each pass. When you breathe in, let your diaphragm expand, and as you exhale, it will contract. This is called yogic breath. Focusing on your breath helps to remove the likelihood of idle thoughts distracting you. As a meditation beginner, you may discover that your mind likes to wander a lot. This is normal. Allow those thoughts to pass and return your attention to your breath. Keep focusing on your breath, in your nose and out your mouth. Sometimes, you may find that simply focusing on the breath and letting your body relax causes a tingling sensation in your hands or feet. You may also notice twitching in your muscles. These are normal reactions known as the relaxation response where the parasympathetic nervous system is activated and that's exactly what you want. We spend so little time allowing the parasympathetic nervous system to conduct the repairs and regeneration it is meant to do to restore us to optimal health.

Try these mantras out as you sit in stillness.

As you breathe in: I love myself.

As you breathe out: I release judgement.

Breathe in: I accept myself as I am.

Breathe out: I release negativity.

Breathe in: I am whole and loved.

Breathe out: I release fear.

Reminding yourself of these mantras throughout the day when you're not meditating helps to rewire your brain.  You'll become more likely to release negativity as it happens and reenter peace thereafter because you will no longer want to attach yourself to the mental drama you set on repeat.  You release it and it's over. 

Remember, meditation is a practice.  You'll get better with each attempt.  Start small and release your expectations.  Mastery will eventually come to you, as long as you simply begin.'

If you enjoyed this post or you have a questions, please leave a comment.  To find out more about my work and coaching services, visit my website at www.joannasantanen.com and sign up Club Love email updates.