Meditation

The toughest part of meditating for the majority of prospective meditators is doing it.  I thought that this quote was incredibly insightful.

“Some days, we feel like meditating, so we sit to meditate.

Some days, we do not feel like meditating, so we sit to meditate.

In this way, we train the mind.”- Andy Puddicomb

Get on the cushion.  Sit…  watch your breath.  

Simple Meditation Instructions

Sit comfortably in a space where you are unlikely to be distubed

1. Set a timer for 10 minutes.  If that seems too long, start with 5 minutes (even 3 minutes has been shown in studies to have a significant impact).
2. Close your eyes and take three deep breaths.
3. Bring your full attention to your breath.  To do that, notice where in your body that you feel your breath.  That may be the rise and fall of your belly or chest, the breath in the back of your throat or the air passing your nostrils / upper lip.
4. Count the breaths: one on the inhale, two on the exhale, three on the inhale, four on the exhale etc.  Count up to ten and then start over at one.  Repeat the pattern until the timer indicates that your time is up.

Note: You are likely to only be able to keep your attention on your breath for a few seconds, before your mind wanders.  Simply bring your attention back to your breath and start over again.  The process of your mind wandering and you bringing it back to the breath is the magic of meditation.  It is how you train your mind to be in the present moment more often.  Therefore, the mind wandering is not a problem, instead it is an opportunity.  Too often, people feel that their inability to clear their minds makes them a “bad meditator” or unable to meditate.  Neither could be further from the truth.

If you want to go deeper, consider using guided meditation.  There are lots of options for free on-line.  If you want more support, try popular apps like Headspace, Calm, 10% Happier etc.  I have used Headspace for years and I love it.

For help in adopting this important habit, try using some of the tips in these articles:

• One Key to Habit Change is Ease
• Habit Stacking
• Habit Change Using Time and Place

Just my opinion.  What do you think?  Let me know in the comments.

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#Meditation #Mindfulness #HabitChange #Habits #BePresent