Mindfulness is one of the most powerful tools of self-growth. We can reflect, get to know our triggers and ultimately, our true selves. The benefits of meditation have been scientifically proven and it’s clear that every area of our lives can be improved through a consistent mindfulness practice. But where to start? I often get questions from people who are interested in starting a meditation routine but don’t know how to begin.
First off: Meditation doesn’t have to be complicated. I love the analogy of a glass filled with muddy water and when you put it on a table and let it be still for a moment, the dirt settles and leaves the water clear. The same thing happens to our mind during meditation. It always comes back to finding that place of stillness that resides in each of us. Through that you will gain clarity, strength and focus.
At first it might feel strange to sit there with your eyes closed and be still which is completely normal. Thoughts come and go and you might be surprised how much is going on in your head. But don’t worry about that, the goal is not to shut off our thinking, we are simply trying to be with comes up and letting our thoughts come and go like waves in the ocean.
Start small. No need to start out with 20 minutes of meditation right away. That’s the goal but to begin with 5 minutes is totally sufficient. You will know when you feel comfortable to sit in stillness for a longer time and work your way up.
Schedule it. Just like your workouts, find a time for your meditation practice that works for you. There is no point in trying to get up early if you are not a morning person, your perfect time to get your meditation in might be in the evening or over lunch. Try and see what works best for you, again there is no right or wrong.
Keep the routine up. Just like going to the gym, mindfulness is a muscle that needs to be trained. It’s not so much about the length of the meditation, it’s more important to keep it regular. I recommend you try to stick to it at least five times a week for maximum benefit.
Set the tone. Find a place where you love to sit, that’s quiet without distractions and make it nice. You can set the mood with whatever you like, whether that’s lighting your favorite candle, using essential oils or nothing at all. It is your practice so it should feel right for you and no one else.
Make yourself comfortable. Sit down in a comfortable position whether that’s on a chair, the floor, your couch or the bed. Your spine should be upright so you are alert and don’t get sleepy, the hands resting in your lap. Legs can be crossed or rooted to the ground, however you prefer. Make sure you are wearing comfortable clothes and keep your body warm and cozy with a big sweater or your favorite socks.
Find your anchor. We need something to focus on that brings mind and body into the present moment while we sit in stillness watching our thoughts come and go. A common and simple technique is to use your breath as an anchor. There are also people who like to focus on a mantra or bodily sensations to stay in the present. Experiment and see what works for you.
Let yourself be guided. Guided meditations can be a great starting point if you are unsure whether you are doing it “right” or if it helps you come into the right mindset. There are great meditation apps out there, I recommend Headspace to start with and Insight Timer for more advanced meditations.
