one of the most challenging things i experienced during my yoga teacher training was getting into a regular meditation practice.
i have no problem sitting still, per se, but while sitting i usually like to be reading, or watching tv, or any other thing than actually really being still physically and mentally.
once i got the hang of it though, i really started to dig it.
if you don't know about the benefits of meditation, take it from the fancy pants science folks by reading
this article ,
this one, and let's add in a
third for good measure.
i can personally attest that when i actively practice meditation, i am less anxious, am able to manage my stress better, and i sleep like a champ at night (which is saying something since i battle insomnia on the regular).
full disclosure?
i've fallen off the meditation bandwagon.
actually, more like swan dived off of the wagon....
...and i'm in a place where i need calmness and a good night's sleep more than ever.
no time like the present to haul myself back on the wagon!
if you are new to meditating or are rebooting your meditation practice, here are a few tips for starting out:
1.)
don't overdo it. - when people tell me they've tried to meditate and they just can't, my first question is how long are you attempting to meditate for and i'm never surprised that people usually tell me somewhere around the 20 to 30 minute range. that is entirely too long for someone starting out. meditating is just like running. if you wanted to start running, you wouldn't start out with a half marathon, you'd start slow. maybe using the
couch to 5k method and train for a 5k race over a few months time. meditation is the same. start with a 5 minute meditation (which, trust me, in the beginning will seem like an eternity) and slowly increase in intervals of 5 minutes, as you gain more practice.
2.)
find a comfortable seated position. - you don't have to be sitting in
full lotus on the floor like the pictures in yoga journal magazine. use your mat or a pillow and find a seated position that works comfortably for you. if you experience back pain, try sitting in a chair that will support your back with both feet flat on the floor. the important thing is to be sitting upright and that you are comfortable, since you are going to be in this position for awhile.
3.)
do not mentally beat yourself up when errant thoughts arise. - chitta happens. you know, monkey mind. thinking 1 bazillion thoughts per minute. it is going to happen when you begin meditating too. it takes a lot of practice to quiet and clear your mind, even for just a few minutes. don't beat yourself up about it and try not to use it as a reason to give up. what works for me, is letting the thought come into my mind, wrapping it up in a bubble, and then blowing it away (extra points if you recognized the
dharma + greg reference).
my teacher,
dharma richards, taught us a great meditation during teacher training called candlelight meditation. i think it is perfect for beginning a meditation practice.
it goes a little something like this:
1.) place a lighted candle in front of your mat, pillow or chair.
2.) take a few moments to etch the picture of the flame into your mind.
3.) close your eyes and begin to picture the flame in your mind.
4.) the moment the image begins to fade, or you find yourself struggling, reopen your eyes without judgement and repeat steps 2 through 4 for the length of your meditation.
i'd love to hear your comments or if you have any questions, feel free to email me!
so, don't just sit there friends, meditate!
xoxox -
