At this time of great uncertainty, there has never been a greater need to quiet our minds and manage our emotions. One of the best and easiest ways to do this is through meditation.
Regular meditation can do wonders for you. It’s a healthy way to manage stress, get better sleep, and improve your well-being. The best part is, you don’t need any special equipment for it – you just need to make it a habit!
If you’ve been wanting to try meditation but don’t know where to begin, here are a few pointers to help get you started.
- Start with the right posture
The right posture allows you to hold your pose throughout your practice without straining or adding more tension to your body. Make sure you’re seated comfortably either on the floor with your legs folded or on a chair with your hands on your lap. Keep your back straight but relaxed so that you can maintain your focus and awareness.
- Be mindful of your breathing
When we’re stressed, we tend to hold our breath or only manage to do shallow breathing. The proper way to breathe is to slowly fill your diaphragm with air and allowing it to expand out, just like how a baby breathes. This type of breathing is called diaphragmatic or horizontal breathing. When done mindfully during meditation, it helps us release tension from our bodies and let go of distressing emotions. Bring awareness to the depth and pace of your breathing and notice the sensations that every inhale and exhale brings.
TRY: Sit up straight, put your hands on your thighs, and close your eyes. Take three deep breaths in, filling your belly with air, and three breaths out, releasing all the air out. You’ll feel lighter immediately!
- Observe your thoughts
One of the misconceptions about meditation is that you need to turn off your brain or get rid of your thoughts so you can do it right. Whenever thoughts come up, allow it, notice it, and imagine it slowly drifting away before going back to your breath. If you want to understand yourself better, you can try writing down the thoughts that came up or how you felt during your session.
- Try free guided meditation programs
You can try free meditation apps like Insight Timer and Headspace or head to Spotify for podcasts on guided meditations. You can also start with free guided meditations online such as my free 10-Day Meditation Program (which features 10 different types of meditation) or try joining an experiential-type like my 7-Day Shower Meditation (yes, you can meditate in the shower, too!).
The key to practicing regular meditation is to keep an open mind and heart in trying different styles. By doing so, you will find the one that resonates with you. If you need any personal guidance, feel free to send me a message. I’d be happy to support you!
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