No matter what form of meditation you’re practicing, the breath is a good place to start as an anchor for your session. ![]() Find the BreathĪfter scanning your body and noticing the physical space you exist in, the next step is to focus on your breathing. There’s no pride or benefit to sitting through pain. If you need to shift positions to get more comfortable, feel free. The point is to notice, to be aware of each sensation. Whatever it is, the point is not to try and change it. Maybe you feel some tightness or anxiety in your chest. Is anything feeling uncomfortable? Maybe there’s tightness in your knees, hips, or back. Scan through the different parts of your body and notice how they feel right now. Whichever feels best to you.ĭo you notice any physical sensations? Perhaps your body feels tired or heavy, perhaps it’s tingling with energy. You might close your eyes, or keep them loosely open. Now that you’ve found a comfortable posture, the next step is to start noticing your body. And for me, sitting on the floor is really not an option for any significant stretch of time. ![]() I find that I can stay more alert when I’m sitting up straight as opposed to lying down. I typically sit in a chair when I practice. Whether that’s sitting on the floor, sitting on a chair, lying down, or standing up, it’s useful to find a position that you can hold for the duration of your meditation without feeling too much discomfort or pain. The most important thing is to be comfortable and relaxed, but alert. But most people actually have hips and knees and backs, and sitting cross legged on the floor for any stretch of time is not really tenable. You probably have the image in your mind of a blissful monk sitting cross legged on a meditation cushion on top of a mountain. There are many different ways to meditate and the best one is the one that works for you. Once you have found a quiet place, it’s time to choose how you want to sit. And if you need to use earplugs or noise cancelling headphones, do so! Sure, in an ideal world we would all have a beautiful, peaceful sanctuary to escape to, but that’s not always feasible. Background noise can even be a helpful anchor for your practice. Contrary to popular belief, one does not need absolute silence to meditate. Ideally, you should be able to easily relax without feeling like someone is watching over your shoulder. You want to find a quiet place where you can sit or lie down comfortably. For the purposes of this guide, we’ll focus on a fairly standard “mindfulness” or Vipassana style, but as you practice more and get more comfortable, you’ll find a routine that works for you. So don’t get too bogged down in the details of whether you’re doing it “correctly”. At its core, most meditation is about noticing your thoughts and being aware of the present. ![]() ![]() The style or form of meditation you choose doesn’t matter as much. Mantra meditation, Transcendental Meditation, mindfulness meditation, Vipassana Meditation, Metta Meditation and Zen Meditation are some common examples you might have heard of.īut for a beginner, getting started is the important part. There are many different types of meditation.
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