subject: Beginning Meditation From A Beginners Point of View [print this page] I cannot count the number of books I have read on the subject of meditation. After reading them I'm always left with the daunting task of actually putting it into practice. So for the past month I have decided to put down the books and just do it.
1. Make the commitment.
This may sound intimidating, or at least it did to me. But, you only need to commit the amount of time YOU choose. Initially I chose 15 minutes, mainly because I am sometimes a bit fidgety and thought this would give me some time to settle down, leaving 5-10 minutes of actual calm. What I have found so far is that setting some specific time aside in the morning (after hitting snooze) really helps set the tone for my day. Also, the fidgetiness is much less for me the first thing in the morning.
2. Be your own cheerleader.
Be supportive of any time you spend in meditation. It doesn't matter how much time you spend. It only matters that you spend some time in the present not thinking about the past or the future. There is no wrong way to do it. Acknowledge any doubts you have then let them go. You don't have to follow whatever story they are trying to tell.
3. Life's tough and thoughts happen.
Always acknowledge your thoughts and emotions. If you need to be mad be mad. If you need to wail like a baby in a fetal position do it. The point is, don't get stuck there. After you get going, be open to moving up the happiness ladder a bit. Before meditating you can set the intention to see the situation differently, not putting any expectation on what differently will look like. Another option, which is just the same as with any meditation, is to observe your thoughts come and go, but make a conscious choice not to follow them. It helps me to think Oh look, my mind is thinking again. After that, the thought or story tends to dissipate.
4. Don't forget to breathe.
For a mini meditation the best thing you can do is take a breather. I try to do this anytime I feel the slightest bit of stress, tension, sadness, anger, or any other presentation of fear. The moment I notice my blood racing or unpleasant thoughts happening, I intentionally take a deep breath, hold it for a couple seconds, and let it out. Repeat this 3 times or however many it takes to feel some ease. If it's really bad I will listen to/feel my heart beat until it has slowed to a normal pace. I find it clears my head leaving room (the whole point of meditation) for thoughts of better solutions or ideas to present themselves. I physically and emotional feel better too.
Beginning Meditation From A Beginners Point of View
