Is meditation easy to begin?
Is it possible my thoughts are just too busy, that I’m not someone who CAN meditate?
I’ve learned in my work that starting a meditation practice can feel daunting for some. Whether people feel their thoughts are too busy or crazy to meditate (one of the biggest barriers I hear, and by the way, we ALL have busy thoughts!), or they feel it doesn’t “work” for them, until we have some basic skills in practicing, we may not feel that it’s worth our time.
I was working in a school with teachers last week for PD and after, many join in our Virtual Community for more resources and learning. In this space, one of the teachers posted, “How do I start?”.
She’s all in. She’s ready to begin… now HOW!?
Here are Some Simple and Practical Tips, for a Skillful Start.
1. Designate protected time for practice each day, morning preferably.
Most often, in the morning our minds are most open for new impressions and most susceptible for change. We’re talking about 3-5 minutes in the beginning. This little bit of discipline creates space for life-changing effects in the nervous system. I’m not overstating 😊
Warning: It takes resources to form new habits. Our mind and our bodies will want to resist and you may feel tempted to get a few things done before you sit down, and then a few more, and you’re your mind may tell you that maybe just get started tomorrow.
Tip: Notice your mind trying to have it’s way with you, sit yourself down anyways, and practice. I promise it gets easier over time.
2. Find a spot in your home that is easy and prepared for you to go to and feel secure and at ease when you practice.
We don’t need much room for this! Be prepared to take an upright posture in the beginning, whether seated or standing.
Tip: Don’t practice in bed! In bed our bodies and nervous systems are geared for sleep. When forming the new habit, I recommend an upright yet relaxed posture, signaling to the nervous system we are here for practice!
3. Have something that you know you’re going to “work with” in your practice.
Meaning, have something you are going to hold your attention to. We sometimes call this an “anchor”. An example may be to anchor attention to physical sensations of breath (air beneath the nose or against the back of the throat, or somewhere else you may feel breath..).
There are plenty of things we can find in the present moment to anchor awareness to. As we do, thoughts will wander. Each time we notice our thoughts have slipped away from the anchor, the invitation is to notice the nature of our thoughts, allow them to pass, gently return back to the anchor.
Neuroscience bit: Each time we practice holding attentional awareness to something in the present moment on purpose, we are engaging the prefrontal cortex, stimulating blood flow to this part of the brain, thus engaging decision making, executive function and emotion regulation. So cool!!
4. Go Easy on yourself and no hard and heavy rules!
Don’t put too much pressure on yourself. This is, in part, intended for your exploration to observe and become aware of what feels supportive. Notice the different options the present moment offers to work with for anchoring attention to and try them out. Some practices will feel more supportive than others. Return to those that do, and hold off on those that do not. You can always return to them again in the future. We’re new every day in this practice and we may experience some practices differently down the road.
Common stumbling block: Almost every group I facilitate has at least one person reflect that they were worried about their breath and if they were doing the guided practice “right”. Go easy on yourself and notice if you can bring an observer quality to the practice… observing thoughts, sensations, where the mind wants to go, etc. If you are in a guided practice with a skilled facilitator and practicing with a sincere heart, you are indeed doing the practice “right”.
Meditation is one of the most natural and practical things we can do to support our wellness. It impacts our mental, physical, social, emotional and psychological health and wellness. Yep, all of it!!
Normalizing the practice and learning how to engage meditation as a wellness resource feels important to me. I do believe this will be a standard for wellness in our future. ❤
Until then, inviting you in, and wishing you well!!
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Ready to grow your workplace wellness initiatives? I’d love to connect with you.
rachel@wixeycenter.com or DM on LinkedIn
Want the short audio talk? Listen here.