So often people say they would love to start a meditation practice,
But they don't know how.
Sometimes it can be difficult to try to be still or stop the mind from wandering.
You can still meditate and just like anything else it will become easier with practice.
How many other things can you do effortlessly without ever have done them before?
Probably not many.
The key is to be patient with yourself and you might find that with practice you are able to meditate for a little longer each time you try.
Just like developing an exercise plan,
It always works best if you ease into it.
You don't take up running by completing a marathon,
So don't expect yourself to sit for an hour-long meditation starting out.
You set small goals and just allow yourself to ease into the practice.
Don't worry that you aren't doing it right.
It's not supposed to look or feel like anything in particular.
You might not feel any different at all.
These things are all normal and they are all okay.
Sometimes we might feel more relaxed and at ease during meditation,
But it's important to note that sometimes we may also feel anxious or upset if buried feelings arise.
The goal of meditation isn't to clear the mind and rid it of all thoughts,
But to learn how to face these uncomfortable feelings with equanimity when they do surface.
Keeping an open mind to be okay with whatever comes up,
Whether it be positive or negative.
When we can learn to face our thoughts and feelings head-on without hiding or running from them during meditation,
Then we can learn how to do that in our everyday lives as well.
Oftentimes we run away from our negative thoughts.
We find some way to try to distract ourselves.
For some it could be extreme exercise,
Overeating,
Excessive work,
Or even substance abuse.
Anything to get the mind off of the feelings that are uncomfortable to face.
The problem is if not addressed and dealt with,
These feelings will never truly go away.
They could get deeply buried and re-emerge when you least expect it,
Usually with more tenacity than if they were just originally dealt with.
Meditation helps us to learn how to face our thoughts and to be okay with whatever is coming up.
Sometimes the mind is like a pot of water.
When heated up it comes to a steamy rolling boil,
Bubbles fiercely surfacing to the top to pop,
But then we find as we allow the water to cool,
It returns to a nice smooth surface,
Clean and pure.
Look at meditation as a water purifier,
A way to filter and cleanse yourself from the inside out.
The hardest part of starting anything new is taking that first step.
So when you're ready to begin,
Just allow yourself to begin.
You'll find a comfortable seat so you can remain alert and not drift off to sleep.
You could be laying down,
But it's important to try to remain awake for the duration of your meditation.
If you choose to be seated,
Find length in your spine,
Either sitting on the floor,
A cushion,
Or a chair if you need more support for your back.
Soften your gaze or gently close the eyes.
If you need to move around to get more comfortable,
You allow yourself to do so,
Then you try to find stillness the best you can.
You'll find that with practice,
The fidgets in your body and mind will become less frequent,
But you don't place any judgments on yourself when they do occur.
Staying compassionate with yourself,
Being mindful of your surroundings,
Being compassionate with yourself,
And releasing any ideas of perfectionism.
Try to focus your attention on your natural breath,
Remembering that the mind will wander.
Accept that this is completely normal.
Allow yourself to acknowledge the thought,
Then let it drift away as you refocus the attention back on the breath.
You start again as you need to,
And with practice,
The time between the thoughts will increase,
And you can find beauty in those quiet spaces and more calmness in the mind.
Closing your eyes to view the mirror within as the external quiets,
The internal becomes more audible.
You already know yourself better than anyone else.
Let yourself go a little bit deeper and peel back your inner layers.
You never know what else you might discover.
