So you decided to get a classic meditation cushion and now you want to know how to get about it! The husband and wife team at Basaho wrote some great tips for starters. We at We Sell Sleep tried and tested it! It is very effective and helps you with your sleep problems.
The most popular meditation technique is called MINDFULNESS OF BREATHING. It’s super simple and whether you are a complete newbie or a seasoned master the rules are the same.
Step 1: SIT with an upright spine.
Step 2: CLOSE your eyes.
Step 3: RELAX. Let your breathing become natural.
Step 4: FOCUS your attention on your breath.
Step 5: NOTICE when your attention wanders.
Step 6: LET GO of the distraction.
Step 7: RETURN to the breath.
Step 8: REPEAT steps 5-7.
And that’s all there is to it!
But, it can be tricky at first. You’ll find yourself lost in a daydream, planning your weekend, worrying if you’re doing it right…remember, this is all completely normal. No matter how long you’re lost in thought, the moment you NOTICE the distraction, simply LET GO and RETURN. When you get confused come back to the basics.
Notice, let go, return.
You’re almost good to go.
We just need to decide how long you’re going to meditate, 5 to 10 minutes a day is a great start. Increase the time as you get more comfortable.
- Notice the breath where you feel it the strongest. It’s usually the edge of the nostrils or the rise and fall of your belly. Pick one and stick with it.
- Watch the breath without judgement. Just be present. Don’t analyse it.
- A distraction is anything that takes your attention away from your breath. It could be a thought, a feeling, an itch, boredom, discomfort…anything!
Learning to meditate as a beginner can seem scary at first. You might feel overwhelmed or have doubts.
You’re not alone. Every beginner meditator goes through it. The good news is that you don’t have to go it alone if you prefer more guidance. And thanks to the era of smartphones help is literally at your fingertips!
There are apps that use guided meditations to give you step by step instructions. They talk you through each session and teach you how to meditate in real time. All you need to do is download the app, find a quiet spot and press play. It really is that easy to start meditating right now!
The market leaders in meditation apps are HEADSPACE and CALM. They are fantastic apps and will kickstart your meditation practice.