Meditation is a topic I get asked about a lot. As a Reiki practitioner, it’s something I work on with clients, especially with the increase in stress, depression and anxiety we’ve all experienced these past few years. But even in the best of times, I’ll be the first to tell you that some kind of meditation practice is a holistic, healthy tool that helps anyone cope with life day to day. It’s something you can do on your own, easy on the budget, and the benefits are real
The biggest challenge people have when it comes to starting a consistent meditation practice is that they say they don’t know how to do it -- that they can’t “shut off” their brain. This is problem numero uno, but here’s the thing: We can’t and don’t need to shut off our brain to meditate! You’re supposed to let thoughts drift in and out without obsessing about or attaching to them.
One of my recent podcast guests compared this to sitting on a park bench and watching cars go by. The cars are your thoughts passing through. You know that they are there; just let them float and exist instead of trying so hard to get rid of them. The second excuse is no time. I empathize with that and we’re going to address it below.
I have always been a worrier, and can carry a lot of stress/anxiety. But in the several years I’ve been committed to my meditation/spiritual practice, I’ve learned to let go a little bit more. That’s not always easy, especially in really difficult times of our lives, but becoming more grounded helps me detach from the worry and emotions that do not serve me.
Like anything, if you stick with it, I promise that your meditation practice will get better over time. So, how do you get started on your own meditation journey? Here are some tips and tools:
Be consistent.
If you can’t dedicate time everyday, try at least 3-4 times a week. Consistency is key to positive results. The same goes with the time of day. Choose between mornings, after work or before bed. See what works best for you and try and set aside that same time for yourself daily. I even like to set a little reminder for “me time”.
Start small.
Some insist you need to meditate for at least 15-20 minutes. I think even if you can start by setting aside 5 minutes daily, that's much better than nothing at all. You can always work up to more time or utilize it when you have it.
Try a guided meditation tool or a class for beginners.
There are several great apps that you can download, and excellent guided meditations on You Tube. Search Guided Meditation and see what comes up! For example, stress relief/anxiety, abundance, letting go, grief, motivation, self-love, courage, etc. Some of the top accounts for 2022 on YouTube are Meditative Mind, Nu Meditation Music, Jason Stephenson and Power Thoughts.
Find a quiet area where you will not be disturbed or distracted.
I like to lay down with arms to my side and palms facing up. You can be seated in a chair sitting upright, feet on the floor, palms facing up on the thighs or sit cross-legged on the floor, sitting upright and palms facing up on your thighs/knees. Choose whatever position is most comfortable. You do not want to disturb your meditation by focusing on physical pain. Another little personal preference I have is to be barefoot. I can feel the energy better and feel more open to receiving and grounded.
Find other meditative outlets.
If you still don’t have time to incorporate a traditional form of meditation, meaning sitting in silence for an extended amount of time, you can absolutely get your practice in through breath work, journaling, movement, art etc. These can all be forms of meditation. In my book, there is no wrong answer. Most important thing is that it resonates and connects with you!
Be grateful.
At the end of my practice, I always like to take a moment to thank whoever is watching over me and say that I am grateful for my health, for my loved ones and for all that I have in my life. Gratitude is a very important practice! So whoever it may be, whether it's God, angels, family, whomever or whatever you believe in, take that time to give thanks and gratitude.
I hope this helps you get started on your journey. Any questions, concerns, stories, challenges, or successes, please feel free to share in the comments below. I would love to hear about your progress!