Too Busy to Meditate?
If you’re one of those people who think you’re way too busy to meditate, and that it involves sitting on the floor with your legs crossed, chanting for hours – you need mindfulness meditation in your life! So, how do you get started?
Our 10 Step Guide to Meditation
First of all, find yourself a quiet place and set aside some time where you won’t be disturbed. For at least ten minutes.
- Sit on a chair or on the floor if you feel more comfortable. Close your eyes or you might prefer to focus on a place on the floor around three to four feet in front of you.
- Start to pay attention to all of your five senses: touch, taste, scent, sight and sound.
- Rest your palms gently on the top of your thighs and notice how this feels – do you feel heat, cool, and a tingling sensation?
- Listen for the noises around you; what can you hear? Can you hear the sound of birds outside?
- Take a deep breath in and notice any smells – food smells, coffee, the smell of rain from outside, what do you notice? Is it pleasant or not? How does it make you feel?
- Do you have any tastes in your mouth? Coffee or tea from earlier, toothpaste from cleaning your teeth, even the lingering taste of your last meal?
- Stay aware of all five senses, but start to pay more attention to your breathing. Notice the rise and fall of your chest, and the feeling of your chest expanding. Pay extra attention to each out-breath, and try to imagine letting go of any thoughts and feelings that drift through your mind as you exhale.
- When a thought about anything else pops up in your mind, just notice it and let it go. Don’t try not to think of anything; just stay aware of drifting thoughts and let them go on each out breath.
- At the end of the out-breath, notice the pause before breathing in again, and then bring awareness to the in-breath. After the in-breath, pay attention to the pause before breathing out…and repeat the pattern of following the breath, over and over again, until your time is up.
- Try to set aside just a little bit of time every day to practice some form of meditative practice, as it really can help to anchor you, leaving you calm, and with extra clarity and peace of mind.