As a very anxious person, I do not know what to do without my meditation practice. It is my safe haven that I can always rely on to make me feel at home.
I have been meditating on and off for about 15 years, but only for the past few years, have I been serious about it. Since Waking Up came out, I’ve regularly been on the meditation train.
That is why I want to share how to meditate if you are just beginning. Now, I am neither a teacher nor have any license or anything. But I am passionate about the practice itself. That counts for something, huh?
Before we begin, I want you to commit to doing at least a 10-minute practice. You can’t just read about it, but actually PRACTICE it, because that is the only way you will see how to do it and if you want to do it.
So, if you are ready, here is how to meditate in 4 steps:
- Sit down or lie on the bed. Get real cosy.Â
Find a place where you won’t be interrupted for at least a few minutes. Sit down on a chair, or lay down on your bed. You want to be really cosy and comfortable. Make sure that you are alone and in a safe environment.Â
- Take a deep breath to settle in your body.Â
We will begin by taking a deep breath and watching it rise and fall. You want to really settle into your body and start your meditation practice slowly and mindfully. I find that taking a deep breath helps me gently enter the mindfulness space.
- Begin observing your breath.Â
Now that you have settled, begin observing your breath as it comes and goes. Practice non-attachment to the thoughts that rise and fall. The beginning will be difficult but you must persist.
- Continue observing your breath.
For the next 10 minutes, be dedicated to letting go of every emotion and thought that arises. It won’t be easy, but the more you focus on the breath, the easier it will be.Â
When a thought pops us, gently let it go and return to mindful breathing. I promise that even if you only have one mindful second, you have done a great job.Â
Meditation is not about not thinking, it is rather about observing what you’re thinking.
Now, really sit down and take 10 minutes for yourself. Promise me, okay?
You are not doing this for me but for yourself. To feel better, mentally stronger and psychologically prepared to take on the world. To handle all the crazy emotions and thoughts that appear in your mind and heart.
The more you practice, the better you will become at it. Remember, though, that this is not a competition with yourself. It is a practice. A practice.
That means you are routinely doing something, not competing for a higher position.Â
Think of it as a form of self-care that will benefit you in the long run. You get better and better at it, but if you start treating it as a sport, you won’t understand what it’s about.Â
To learn how to meditate, let go of all expectations. Simply LET GO.
You got this.
Tanja
