I’ve had quite a few people lately ask me about how I meditate, and although I’ve written before about the challenges of meditation, I’ve never really shared my personal practice. I think it’s different for everyone, but after a lot of trial and error, that is what I’ve found works for me with meditation. I hope it’s useful.
Commit to a Daily Practice
Although I don’t notice an immediate effect if I miss a day of meditation, what I have found is that missing one day makes it harder to meditate the next day. Before I know it a week has gone by without me actually sitting still and being quiet (yes, meditation is the only time I do that), and that does affect the clarity of my mind. So I hold myself pretty strictly to at least 5 minutes per day meditating. Most days I do 10 minutes, some days I do 15 or 20. I rarely meditate for longer than that unless I’m in a group, and someone forces me do it…
Find A Time That Works For You
I think it’s easier to stick to meditation if it becomes part of your routine. I like to meditate after I’ve practised yoga in the morning. Because I’m naturally so restless and it’s a real challenge for me to sit still, it’s at least a bit easier once I’ve done some yoga. Also my body is more relaxed and my hips are more open, which makes sitting easier. Other people prefer to meditate before bed, or in their lunch break. I did try meditating in bed (lying down, under the duvet, with my eyes closed) before I got up in the morning, but to my intense disappointment that didn’t really work.
Use a Timer
I’m sadly not the kind of person who can just indefinitely and meditate for as long as I feel like it. If I did that I’d probably only ever do 30 seconds. So I use an app on my phone – Insight Timer. This has a soft bell sound to end the session, which is less aggressive than setting an alarm. It also has social features, so you can see who you’ve been meditating with around the world afterwards. Sometimes they send you messages to thank you for meditating with them (you can turn this off if you like!). I used to find this really weird. Now I love it. Things change.
I’m really not a believer in forcing yourself to sit in a certain position to meditate. Meditation is hard enough anyway without sitting there in agony. If you’ve got pins and needles and you’re panicking that you may never feel your lower leg again, you’re unlikely to feel that focused. It’s even less likely you’ll choose to carry on the next day. So get comfy – use cushions, kneel over a bolster, sit upright in a chair or lie on your back if you have to (and if you can stay awake!). But find something that feels ok for you.
Scan Your Body
This helps with the point above, and it’s how I almost always start my meditation practice. I take a scan through my body, from the ground up, and consciously bring awareness and relaxation to every part. I only take a minute or so to do this, but it helps my mind and body to settle at the beginning of the practice.
Focus On Your Breath
Once I’ve scanned my body, I focus on my breathing. I breathe through my nose and concentrate on the point at which my breath leaves and enters the body – the edge of my nostrils. Every time my mind wanders off (which it does, all the time) I try to gently and nonjudgmentally notice it, and return to focusing on my breath. It’s a kind of “Oh look, I’m thinking about what I’m having for breakfast. How interesting. Let’s go back to my breath.” Reminding myself to focus on “just this breath” sustaining my concentration one breath at a time really helps to keep me present. Other people use counting or mantras to keep their focus here – I keep it simple and just watch my breathing.
This is just how I meditate. I’m not saying it’s the right way for everyone, but I hope you do have a go, experiment and see what works for you. Because it is incredibly good for you. Blog to follow next week about the difference meditating every damn day has made for me.
Have a great week!