Day 113 – Meditation 101

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Meditation is good for the brain. I think about meditation as exercise for the brain. It’s also a time where I can tune in and pay attention to what’s going on inside my body, my heart, and my soul. If you’ve wanted to try meditation, here are some tips and suggestions.

How to Meditate

  1. Sit on a chair or a cushion. If sitting is uncomfortable, you can take any position that feels good.
  2. Start breathing.
  3. As you’re breathing in and out, pay attention to the sensation of the breath. You may notice the sensation inside your nostrils, in your chest, or in your stomach.
  4. When you notice you’ve mind has wandered off, bring your attention back to the breath.

There’s no need to try to clear your brain of thoughts. When your mind wonders off, simply notice and bring your attention back to the breath. Most mornings, I use an audio recording for a guided meditation. I really like the Mindfulness app, which allows you to choose the length of the meditation from 3 to 30 minutes. There’s also the option of silent meditation with bells.

There’s No “Trying” in Meditation

Meditation is a tool for practicing mindfulness. Mindfulness means to “pay attention.” When you’re meditating, you’re observing the sensations that arise in your body, and your thoughts. In everyday life, we react to our thoughts. In meditation, we’re watching our thoughts like a movie. Simply observe your thoughts without reacting to it by coming back to the breath – over and over again.

Enjoy Taking Time For Yourself

I find meditation to be very relaxing. It’s like a mini spa vacation for the brain. When I’m feeling stressed out and feel like I can’t keep up with everything, I take a 3 minute breathing break. Initially, finding even a few minutes a day feels impossible. You start the day with good intentions, to meditate and life quickly gets in the way. Don’t be hard on yourself. Just notice the resistance to meditating. What’s the internal dialogue? What does the resistance feel like? There are so many benefits I get out of sitting everyday but the primary one is that I’m able to be kinder to myself. That feels pretty amazing. photo credit: michibanban via photopin cc

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