Last week on the blog I shared with you how and why meditation works. If you haven’t read that post then I would recommended you read it first. You can do so by clicking here.
This week I am talking about how to start meditating. I am also going to link to four guided meditation albums that I recommend.
Committing to a regular meditation practice is the first thing I ask my clients to do. Meditation has many physical and emotional benefits. I won’t go into all these now as I have covered them in previous posts.
The main problem people have with meditation is actually starting. Why? Because we think we don’t have enough time to fit it into our day. Or because we have kids and they don’t give us a minute’s peace. Or because we don’t think we are doing it right. Or we don’t know how to start. And even if we do start our pesky little ego pops up and keeps repeating these same excuses in our ear. So after a couple of days we stop. Sound familiar?
Before I explain how I was able to commit to a regular meditation practice I am going to dispel some of the above myths.
You don’t have time: You can’t find 10 minutes in your day? I challenge you to track how much time you spend on social media. Enough said.
You have kids: Great! Get them involved. Have a meditation mat somewhere where they usually play. Fill it with comfy cushions. Begin teaching them that this is the ‘quiet area’. Sit here while meditating and encourage them to join in. If they get up, climb all over you or wander off it doesn’t matter. My guess is that at some stage you will find them lying here when they feel like they need some quiet time. And just think how great it would be to teach your kids the benefits of meditation from an early age.
You don’t think you are doing it right: There’s a simple answer to this. There is no right or wrong way to meditate. You can count your breaths, listen to a guided meditation or just sit in stillness. Like everything it takes practice. My thoughts still wander off on their own journey sometimes. But the more I meditate the quicker I catch my mind doing this. And the faster I can bring myself back into the present moment. Just keep going. It does get easier with time.
How to start meditating and stick to it?
- Choose a comfortable position: I either sit cross legged on my yoga mat or on a dining room chair. If you find sitting for that long too uncomfortable then you can lie down. Again there’s no right or wrong way.
- Schedule it into your day: If you don’t schedule meditation into your day it won’t happen. Choose a time of day that suits you. I meditate in the morning right before I leave for work. You might find it easier to do during a lunch time, as soon as you get home from work or just before you go to bed. There’s no right or wrong time. You may need to put an alarm on your phone to remind you that it’s meditation time. That’s fine. Whatever works for you.
- Use guided meditations: If you are anything like me your mind is full of chattering monkeys. I have tried just sitting in silence and concentrating on my breath but it didn’t work. So I gave up. One thing that kept me committed to a meditation practice is using guided meditations. I am going to be talking about what these are and how they work in a moment.
- Start small: By this I mean start with committing to only 5-10 minutes a day. It’s just like running. If you have never run before you aren’t going to be able to go out and run for an hour. You start with five minutes and then increase it. It’s the same with meditation. One of the reasons we give up on something is that we set our goals too high. I always feel it’s better to start small and achieve something, than to start big and fail.
- Commit: Nothing changes unless you do something different. And nothing works unless you do the work. My clients have heard me say this time and time again. Remember how you learnt to play the piano? You turned up every day and practiced. It’s the same with meditation.
So what are guided meditations?
Guided meditations are the easiest way to start meditating. It is where someone is speaking on top of tranquil music. They take you through the process step by step.
I find unguided meditations (or where I just have to sit in silence) difficult. With guided meditations I have something to focus on. Guided meditations also utilise imagination and visualisations which help reinforce positive change.
My favourite guided meditations include:
Breathe & Receive Meditation Album by Cassie Mendoza-Jones.
This album includes seven chakra-inspired guided meditations that help you heal, balance and align. Each track is under ten minutes so it is easy to fit into your day (*this is an affiliate link but please know I use this album daily in my own meditation practice and love it!).
Meditate with Amelia by Amelia Harvey.
This album includes twelve guided meditations. They will help connect with your intuition, release limiting beliefs and clear energetic blockages. They will also help you find beautiful emotional balance, overflow with worthiness and more.
The Calm Collection by Kate James of Total Balance.
This album contains eight guided meditations to help you relax. It also includes a body scan and stress relief meditations. With this album you also receive a copy of Kate’s ’10 Steps to Calm’ eBook.
Guided Meditations for Inner Transformation by Connie Chapman.
These eight guided meditations help you create inner balance. They will also help you develop a deep sense of connection with yourself.
It’s now up to you to commit to a daily meditation practice. All the successful and happy people I know have a regular practice. There has to be a reason for that. Just remember that it is only 10 minutes a day. You just have to turn up and do the work. I’m positive you can do that.
I’d love to know if you have a regular meditation practice and how it has changed your life. Please share your experience with me in the comments below. And if you have a guided meditation that you love please share it as well. We’d love to hear what it is.
Yours in Healing & Health,
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