Certain things come easier than others. Sitting still & relaxing is just not usually my thing. But as part of self-improvement month, I have increasingly recognized the need to have stillness in my life to improve my health and well-being. I’ve dabbled in meditation before but I’ve struggled to keep it up with much consistency.
According to mindful.org, “when we meditate, we inject far-reaching and long-lasting benefits into our lives: we lower our stress levels, we get to know our pain, we connect better, we improve our focus, and we’re kinder to ourselves.” I’m in!
Below is a quick roadmap to get started in beginner’s meditation.
1) Basic Meditation – the goal is to clear the mind of countless and endless thoughts that ping our brain and to practice bringing attention to our breath.
a. Get comfortable and prepare to sit still for a few minutes.
b. Focus on your breath – where do you feel your breath most? In your belly? In your nose? Try to keep attention on your inhale and exhale.
c. Follow your breath for two minutes – Take a deep inhale, expanding your belly, and then exhale slowly, elongating the out-breath as your belly contracts.
2) Meditation Quiz – not one size fits all! I loved this simple quiz that connects your personality to a meditation practice that would suit you. Part of the reason I think meditation hasn’t stuck is because I was forcing something that may not have fit my personality. I’m an ENFJ so it recommended yoga classes (to be with other people) & a gratitude practice to link meditation to my values.
3) Apps – apps like Headspace and InsightTimer really help me stay on track. I like a little structure to a meditation so having someone walk me through a 5-minute morning meditation helps me get the most value from that time. I’ve also found them on Youtube which has been helpful, and it’s free!
I’m excited to kick-off this month of self-improvement, and for me, that’s going to include some meditation. Let me know what you’re diving into for self-improvement September!
Take care and be well,