After an exhausting day at the office, a strenuous string of classes, or a never-ending afternoon of shuttling your kids back and forth between music lessons and sports practices, how do you unwind? Do you press play and sweat it out? Or call up your best friend for a five-minute rant? Or if it’s really one of those days, do you pop open a bottle of wine?
But what about meditation? Taking a few minutes out of your day to relax and reflect on your thoughts can do wonders for your mind, body, and stress levels. It’s even been shown to help with back pain. If you’ve never tried it before, you might have some preconceived notions about meditation and how to meditate. But in reality, meditation can be done in a variety of ways, and can be customized to fit your personal needs.
“It’s not about stopping your mind; that’s impossible,” says Ted McDonald, founder of 5 Point Yoga. “It’s about understanding how you think and using that in a productive, positive fashion.”
There are many different ways to meditate, here are three basics to keep in mind when learning how to meditate.
1. Have a straight spine.
When you first begin, you might find it easier to sit in a chair with a back support instead of sitting cross-legged on the floor. If you prefer to sit on the ground, using a block can help lift your hips above your knees and keep your back straight.
When you first begin, you might find it easier to sit in a chair with a back support instead of sitting cross-legged on the floor. If you prefer to sit on the ground, using a block can help lift your hips above your knees and keep your back straight.
Remember to breathe! Best way to breathe during meditation is to breathe in and out through your nose instead of your mouth. This can help relax your nervous system and keep your breaths calm and even.
During meditation focus on anything that makes you happy. “You can focus on the energy centers between your eyebrows or in the middle of your chest, or you can focus on the beach, a vacation spot, the top of a mountain, or the swing you had when you were a kid. It doesn’t matter as long as your mind is on one point that gives you joy. You want that place to ground you.”
If you find yourself becoming distracted, don’t worry that is natural. Acknowledge the distraction and then go back to your focal point. It’s a mental exercise; you’re building the muscle of focus.
The first time you meditate, start small. beginning with just 2-3 minutes a day. Then bump the time up to 5 minutes a day. Once you feel you’ve accomplished this, go for 10 minutes in your next session. Also you will want to experiment with what time of day works best for you. I prefer to meditate right before bed as a way to clear my head. Being a busy mom, my mind is always thinking about the million and one things I have to make sure get done. It can defiantly keep me up all night. Meditating clears my mind and allows me to doze off right away. No more restless nights for this mama. lol
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