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Meditation
Jan. 6th, 2023 10:27 pmOne thing I have always wanted to be able to do but thought was going to be far too complicated is meditating. I thought you had to have affirmations and chant and be able to sit still for hours and empty your head all of which sounded very intimidating. I am not great at sitting still!
I have tried using the apps like calm but I found myself zoning out and not listening to the voice. I think that is kind of like meditation but it did not feel relaxing because I got stressed and upset with myself for not doing it 'properly'.
But I've been practicing for a couple of weeks now and I am starting to get the hang of it. The basics are actually quite simple!
1) Take a seat
Find place to sit that feels calm and quiet to you.
2) Set a time limit
If you are just beginning, it can help to choose a short time, such as five or 10 minutes.
3) Notice your body
You can sit in a chair with your feet on the floor, you can sit loosely cross-legged, you can kneel — all are fine. Just make sure you are stable and in a position you can stay in for a while. I sometimes even lay down!
4) Feel your breath
Follow the sensation of your breath as it goes in and as it goes out. I find I end up breathing much deeper and steadier and it feels really good
5) Notice when your mind has wandered
Inevitably, your attention will leave the breath and wander to other places. When you get around to noticing that your mind has wandered — it doesn't matter if it is a few seconds, a minute, or five minutes — simply return your attention to the breath.
6) Be kind to your wandering mind
Do not judge yourself or obsess over the content of the thoughts you find yourself lost in. Just come back.
7) Close with kindness
When you are ready, gently lift your gaze (if your eyes are closed, open them). Take a moment and notice any sounds in the environment. Notice how your body feels right now. Notice your thoughts and emotions.
That’s it! That’s the practice. You focus your attention, your mind wanders, you bring it back, and you try to do it as kindly as possible.
I have tried using the apps like calm but I found myself zoning out and not listening to the voice. I think that is kind of like meditation but it did not feel relaxing because I got stressed and upset with myself for not doing it 'properly'.
But I've been practicing for a couple of weeks now and I am starting to get the hang of it. The basics are actually quite simple!
1) Take a seat
Find place to sit that feels calm and quiet to you.
2) Set a time limit
If you are just beginning, it can help to choose a short time, such as five or 10 minutes.
3) Notice your body
You can sit in a chair with your feet on the floor, you can sit loosely cross-legged, you can kneel — all are fine. Just make sure you are stable and in a position you can stay in for a while. I sometimes even lay down!
4) Feel your breath
Follow the sensation of your breath as it goes in and as it goes out. I find I end up breathing much deeper and steadier and it feels really good
5) Notice when your mind has wandered
Inevitably, your attention will leave the breath and wander to other places. When you get around to noticing that your mind has wandered — it doesn't matter if it is a few seconds, a minute, or five minutes — simply return your attention to the breath.
6) Be kind to your wandering mind
Do not judge yourself or obsess over the content of the thoughts you find yourself lost in. Just come back.
7) Close with kindness
When you are ready, gently lift your gaze (if your eyes are closed, open them). Take a moment and notice any sounds in the environment. Notice how your body feels right now. Notice your thoughts and emotions.
That’s it! That’s the practice. You focus your attention, your mind wanders, you bring it back, and you try to do it as kindly as possible.
