Meditation is one of those things you might have had on your radar for a while. It had been on mine for years.
Then I hit a tough time in my life and had nothing to lose, so I began to meditate. I don’t know why I waited so long.
The benefits might sound simultaneously enticing and elusive: less stress, fewer sugar cravings, more clarity, better sleep… but guess what? Meditation is a lot simpler than you think.
You see, that’s the problem – thinking. Meditation gives us a break from our overactive minds, the distraction of our phones, our endless to-do lists and especially from negative self-talk. It can connect us back to our purest, simplest state from which we can experience more joy and less stress in our day. And there’s no catch.
1. Choose to start today.
Communicate with your family that you are giving yourself some quiet time. Allow 10–15 minutes this evening (tomorrow never comes!) to sit comfortably and quietly in a relaxed space, before you get tired. Turn your phone to airplane mode.
2. Create the atmosphere.
Create the atmosphere that is conducive to relaxation. Leave just a lamp on or light a candle. A shawl around your shoulders can help you feel safe and supported.
3. Set an intention.
Set a quiet intention about how you would like to feel, for example, more relaxed in your body. Setting an intention can help you tune into your body and its needs.
4. Let go of expectation.
Release the intention. This way you become non-attached to outcomes. Remember that meditation is referred to as a practice for good reason. The more you integrate it into your life, the more you will reap from it. As a beginner, know that your first experience might not be the most profound, but what matters is that you started. Set your timer to begin your practice.
5. Relax the face.
Become aware of any tension around the eyes, forehead and jaw. This will help you become aware of tension in your body and you will start to release it.
6. Notice the breath.
If you are a shallow breather, take gentle, steady and deeper inhales and exhales. Do this several times until you feel your lungs have expanded. Then let go of this effort to control the breath.
7. Observe your thoughts.
Accept that it’s possible you will sit for 10–15 minutes in non-stop thought. This is why I emphasise observing your thoughts, so that you are not a slave to them. Notice the drama, the fantasy, the reflections on the past, the projections for the future. But most of all, notice where you are not speaking well to yourself.
8. Mental space.
Once you become practised at being the observer of thoughts, they become less rapid and less destructive. In time, thoughts aren’t “let in” as easily. But when a thought does arise, just observe it rather than fight it. You might even reach moments of no-thought (a meditator’s ultimate place).
9. It’s never perfect.
If all you did was think, know that any meditation practice, even of seasoned practitioners, is never perfect. You recognised you are worth the effort, you created some stillness, and this alone will help you de-stress. Keep going, be patient, and you’ll begin to thrive with less stress, fewer sugar cravings and more joy in your day.
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