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Check out These 9 Tips on How to Meditate
ShareCheck out These 9 Tips on How to Meditate
Meditation is a mindfulness technique. The following guidelines outline easy methods to help you find clarity and calm in your everyday life.
Andy Puddicombe, co-founder of Headspace, outlines this easy to learn technique which is an extract from The Guardian.
Before You Get Started
Before you start, decide on a time and place to meditate. Mornings seem to work best for some people, but you can find a time that most suits you.Get Settled
Find a quiet space where you can relax and sit comfortably in a chair with your hands resting in your lap or on your knees. Keep your back straight – sitting at the front of the seat might help. Your neck should be relaxed, with your chin slightly tucked in. Set yourself a time in which to practice and try and stick by this time. Ten minutes is a good time.Breathe Deeply
Gaze softly into the middle distance. Take five deep, audible breaths, breathing in through the nose and out through the mouth. On the last exhalation, allow your eyes to close.Check In
Take a few moments to settle into your body. Gently observe your posture and notice the sensations where your body touches the chair and your feet meet the ground. Feel the weight of your arms and hands resting on your legs. Acknowledge your senses: notice anything you can smell, hear or taste and any sensations of heat, cold or wind.Scan Your Body
Slowly turn your mind inwards. Scan your body from head to toe, observing any tension or discomforts and then turn your awareness to your thoughts. Notice any thoughts that arise without attempting to alter them. Gently note your underlying mood, just becoming aware of what’s there without judgement. If there’s nothing obvious, that’s fine, too.Observe the Breath
Take note of your breathing and silently start counting your breaths: 1 as you inhale, 2 as you exhale, 3 on the next inhalation, and so on, up to 10.Allow Your Mind to be Free
Enjoy the rare chance to let your mind simply be.
Prepare to Finish
Become aware once more of the physical feelings and your surroundings. When you’re ready, slowly open your eyes.Take it With You
Before standing up, form a clear idea about what you’re going to do next, such as brushing your teeth, making a cup of tea or getting your keys to leave the house. It’s so easy to just jump up off the seat and undo the calm and spacious quality you’ve just created. Try and carry this calm with you throughout the day.
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