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5 Easy Steps to Building the Habit of Meditation

Find your “inner knowing” through meditation. Meditation helps to create a deeper understanding of oneself. Thus, bringing awareness, mindfulness, and a state of deep peace. As its founder Sri Si Ravi Shankar stated that it is not concentration but de-concentration. Free yourself and try meditation.

I‘m not an expert in this area but this helped me a lot with my practice. We call it practice because we don’t get good at it overnight. We have to keep doing it to be great at it. So, I just want to tell you before you continue reading, to free your mind and your heart. Don’t expect anything from your practice. It will find its way to you. Here are 5 easy steps I wanna share with you.

1. Do it when you wake up. Perhaps when you’ve freshened up, made your bed, drank your water or tea, and have done the rest of your morning routines. The start of your day is the ideal time to meditate, as it is a vitalising way to kickstart the day ahead. The smallest amount of meditation, when done right, can provide you with the energy and clearheadedness you need throughout the day.

You may start with 2 to 5 minutes a day. All you need is courage to start your practice.

2. Look for a quiet space. Ideally, a place where you can be alone and one with plenty of natural light. You may also light up a candle or incense if this will help with the mood. Another thing you can do is to listen to calming songs on Youtube, Soundcloud, or Spotify. They offer complete playlists particularly for meditation.

Here’s a relaxing Meditation playlist.

 

3. Find a comfortable position to sit in. You can either sit on a chair, or on the floor. If you chose to sit on a chair, keep your feet flat on the floor and your hands on your lap. Make sure to keep your spine nice and straight. If you decide to sit cross-legged on the floor with a cushion, your knees should be lower than your hips. You may lean against a bed, wall, or cabinet to help you support your back.

Sit tall, relax your shoulders and arms, and rest your wrists upon your knees. You can either keep your eyes closed, or about 10% open at the risk of falling asleep. It is ideal to slightly gaze downward – pointing your chin to your chest (they should be a few inches apart). Lastly, remove your tongue from the roof of your mouth. Once you do that, the lower and upper teeth will stop clenching together and you will see that you will shed a heavy coat of physical tension and it will relax your body thoroughly.

4. Don’t calm your mind – calm your body.  Relax your entire body, from your eyebrows to your toes. Gently exhale and count down to 20 to reach the deep relaxation of the mind and body. Try to concentrate on your breathing; feel the rise and fall of your chest and abdomen as you inhale and exhale.

Remember, it’s okay to let your thoughts come in. It will wander in the beginning. You might even feel a bit conscious, but its normal. Every time you get carried away with your thoughts, gradually bring your attention back to the sensation of your breath – feel the rise and fall of your chest and abdomen. This might take some getting used to but practice is the key. The goal here is to let your thoughts come and go, without reacting or holding on to it, without judgement.

When you feel you have finished, gently bring your awareness back by counting backwards from 10 to 1 and slowly open your eyes.

5. Its easier than you think. Follow these steps and remind yourself that meditation is not the absence of the thought but the practice of stillness. Relax, mind your breath and everything will fall into place.

You may record your time on a diary/journal to be able to see your progress and consequently build a habit by ticking off ‘meditation’ on your to do list. It’s not how long you meditate, it’s how frequently you practice it. Remember that it is best done habitually.

Share your progress with me! I’d be more than happy to hear your stories and insights on the subject, so write me freely. Namaste.

*If you need a little push, here is the Scientific Benefits of Meditation.

spreading Love and Light,
xo Miss Wilton

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