It’s Hard to Meditate!
Friends and clients are constantly telling me that it is hard to meditate: difficult to quiet their minds and a challenge to sit still.
The benefits of meditation are profound. Quieting the mind leads to tremendous health benefits, physically, mentally, and spiritually. This month, I want to provide tips to help start a meditation practice. With patience and routine, this practice can open doors to an easeful experience of life. Consider these steps to ease into meditation.
Walking Meditation: Take a walk in nature! Disconnect from your phone and music, and bring your attention to the nature around you. Notice the sounds of birds and insects, feel the wind on your cheeks, witness the beauty of the earth. Take deep breaths. Walk slowly, focusing on the ever changing connection of the heel, ball of foot, and toes to the earth. As your mind wanders, welcome it to come back to each step.
Qigong Movements: Take a Qigong class. These slow and gentle forms are a moving meditation. The movements give your mind something to focus on, rather than your thoughts. Breathe and find silence within.
Guided Meditation: Use an app like Insight Timer or Headspace, or attend a live guided meditation. The facilitator will lead you with various visualizations to focus the mind in the present moment.
Make it short: Start with a 5 minute meditation each day. Yes, even a short meditation can be transformational! As your energy-body becomes accustom to being still, work your way up to 10 or 20 minutes of meditation.
Be Present: During meditation, focus your mind on the breath; anytime your mind starts to wander, bring it back to the breath. Focus your mind on the sounds of raindrops or crickets; anytime your mind starts to wander, bring it back to the sounds.
Sink into your Back: A quick way to drop into a meditative state is to focus your attention on the back plane of your body. Notice the vibrations at the back of your head, back of your shoulders, back of your heart, back of your navel, and tailbone. This will bring your attention inward, into connection with your true self.
Above all, be patient with yourself! Notice the thoughts that float through your head, without judgement, and bring yourself back to the present moment. In a short amount of time, you will find that fewer thoughts are disturbing you during meditation.
May you enjoy the benefits of meditation; the benefits of a quiet mind; the benefits of flowing with ease through the world!
