Step 1: Prepare Yourself
Create a space to sit at the same time each day. Mornings seem to work best for most people but find a time that works for you. Where you do it doesn’t matter, just make sure you’re unlikely to be interrupted. And lastly, wear whatever clothing you like, although it might be a good idea to loosen your tie, belt or slip off high heels to make you feel less constrained when in meditation.
Step 2: Settle Yourself
Find a quiet space where you can relax. Sit contentedly in a chair with your hands resting in your lap or on your knees. Keep your back straight and relax your neck, with your chin tucked in very slightly. Whether you’ve allocated time or if you’re following a programme, commit to practising for the full time you’ve set aside, regardless of whether you find the session easy or difficult.
Step 3: Take deep breaths
Reduce the focus of your eyes, looking softly into the middle distance. Take five deep breaths, inhaling through your nose and exhaling through your mouth. On the last breath out, allow your eyes to close.
Step 4: Check in with yourself
Take a moment or two to settle down and ease into your body. Observe your posture and notice the feeling of your body touching the chair and your feet on the ground. Feel how the weight of your arms and hands resting on top of each of your legs. Acknowledge your senses and take note of anything you can smell, hear or taste and feel.
Step 5: Scan your body
Slowly begin to focus your mind inwards. Scan throughout your body, observing anywhere that you feel tense or uncomfortable. Don’t try to change what you find, simply note that it’s there. Scan over your body again, although this time be aware of which parts are feeling relaxed. Take about 20 seconds for each scan. Now shift your awareness to your thoughts. Notice any thoughts that arise without trying to change them. Try to subtly determine your underlying mood, just being aware of what’s there.
Step 6: Take note of your breathing
Focus your breathing. Don’t make any effort to change it, just experience the rising and falling sensation that it makes throughout your body. For a few moments, focus on each individual breath, noting whether it’s deep or shallow, long or short, fast or slow.
Step 7: Allow your mind to be completely free
Spend twenty to thirty seconds just sitting. You may find yourself overwhelmed with thoughts and plans or you might feel calm and focused. Whatever happens is entirely fine. Enjoy the opportunity to let your mind simply exist in its state.
Step 8: Prepare to conclude
Become aware once more of any physical feelings you are experiencing: of the chair or mat underneath you, where your feet are touching the floor, your arms and your hands lying in your lap. Notice anything else that you can identify with your senses: hearing, smelling, tasting or feeling. When you’re ready, slowly open your eyes.
Step 9: Take it with you
Before standing up, form a clear idea about what your next activity will be. It’s so easy to just jump up and launch into the next activity of the day. Try to carry the feeling of relaxation and inner calm with you to the next activity. Touch base: throughout the day, take a second or two– just take a couple of deep breaths, notice how you feel, and observe any areas of tension.
Now that you have an idea of how to meditate, here are three key reasons why you should:
Because It’s Good for Your Body
Scientists researching meditation have found that meditating consistently not only enhances the mind, but it also boosts the body. The connection between stress and disease is increasingly apparent as scientists have discovered that regular meditation can lower the production of the hormone, cortisol which causes stress. This means meditators are more able to adapt to stress in their lives and its side effects such as depression, sleep problems and even heart disease.
Because It’s Good for Your Relationships
While meditation helps us self-actualise and experience our true essence, it also helps us disconnect from our egos to engage with those around us in a deeper and more meaningful sense. Couples counsellors who assign their clients meditation have found that the relationship becomes less angry, more introspective, and more loving.
Because it Can Change Your Life
In a world that is so full of endless fast fixes, crash diets, and any manner of instant success schemes, it’s comforting to know there is a practice that really can change your life (or at least bring about dramatic effects) in just a short time in each day. Yogis and doctors both agree that meditation not only relaxes the brain, but decreases anxiety, and depression. We often feel like we can’t afford to take the time to meditate, but the truth is that we can’t afford not to.
To learn more about meditation and its benefits, get in touch with us at Meditations UK. We pride ourselves on the personalised service we offer and that we truly care for each of our customers. If you’re interested, have a look at our range of meditation machines or give us a call on 020 83710436 and we’ll be able to advise you on the perfect device for your needs and budget.