MEDITATION FOR BEGINNERS
No matter how difficult our current circumstances are, No matter what is going on in our minds, our heart, our relationships, or life in general. Meditation taught me that you can face it all with centered awareness and move through the chaos by one breath at a time.
1. To begin, set a timer for about 5 to 15 minutes. Start with shorter intervals of time and work to achieve longer spans.
2. Find a position where you are sitting. Standing, or reclining comfortably without anything touching you, if possible.
3. Straighten elongate your back and your neck and pull your shoulders down and away from your ears.
4. Place your hands either in your lap or one on your stomach and the other on your chest, or to your sides with palms facing up.
5. Close your eyes and start to block out the external world. it may be helpful to have a pair of earplugs or headphones with comforting music.
6. Take a deep, cleansing breath in (inhale) through your nose and (exhale) out through your mouth, then close your mouth and breath through your nose. repeat for at least 3 to 5 times.
Star to focus on your breathing. Notice your normal breath and work towards a four-count breath, where you take four counts in, four counts out, repeat the counting in your head until you are fully settled into the breathing pattern. As you continuing to practice, you can extend the breathing work 6 to 8 counts.
As you close your eyes, try to reset your mind. Start to notice and welcome various thoughts, allowing your vision on them to evolve and develop organically. You may find journaling immediately after helpful in documenting the evolution of your thoughts during the session and over time.