Three steps to practice meditation.
The most challenging part of any meditation practice is showing up.
You are here and that is often the hardest part.
Thank you for being present.
There are three basic steps for a meditation practice.
First,
Find a comfortable seat.
Any position that allows for you to have a long spine.
You may also choose to lie down.
Just know that you are more likely to fall asleep in this position.
Once you find whatever is a comfortable seat for you,
The next step is to be still in your seat.
Step one,
Find a comfortable seat.
Step two,
Be still in your seat.
Whatever seat you have chosen,
Allow yourself to be still.
Discomfort may arise as stillness is often uncomfortable for your body and mind that is constantly at work.
This is your opportunity to pause from the go-go-go.
To assist with being still in both your body and your mind,
It is useful to choose something to focus on.
That is the next step.
Focus your mind.
So step one,
Find a comfortable seat.
Two,
Be still in your seat.
Three,
Focus your mind.
Choose one thing to focus your mind on.
It may be your breath,
An affirmation,
Or a visual such as gazing at a candle flame.
There are unlimited possibilities for what you might focus your mind on.
The idea is to simply choose one thing and stick with it for the duration of your time you are creating to sit and pause.
So again,
Three steps.
Find a comfortable seat.
Be still in your seat.
Focus your mind.
Take a moment to adjust the seat you are in now and connect with whatever is most comfortable for you at this time.
Once you've found and settled into a seat,
Allow your body to be still.
Focus your mind on the natural rhythm of your breath.
Notice your inhale.
Notice your exhale.
Notice the space between your inhale and your exhale.
Notice and be with your natural breath.
Without controlling your breath in any way,
Simply remain aware of your breath.
When your mind drifts to different thoughts or to-do lists,
Come back to your breath.
This is your single point of focus.
Breathe in and notice your breath.
Breathe out and notice your breath.
Breathe in,
Notice your in-breath.
Breathe out,
Notice your out-breath.
In,
Out.
In.
Full attention and awareness on your breath.
Body is still.
Mind is focused.
You may practice this for one minute,
Five minutes,
20 minutes or any length of time that works for you.
When you allow for pause,
No matter the length of time,
It is a gift to your body,
Mind and heart.
Thank you for taking a pause with me.
This is Anna Ferguson of World Peace Yoga.
Yoga for people who breathe.
Have a beautiful day.
