If you’re already thinking about trying your hand at meditating, then you’re on the right track. People meditate for several different reasons. Meditating has so many benefits that are good for your mind, body and soul. As with trying anything new, you need to have motivation. Motivation to start and then, of course, motivation to stay in that mindset to develop it into a habit.
I will always encourage clients to try a couple of different styles of meditation to find one that works for them (plus you can always mix it up a bit). The key to staying motivated is figuring out why you want to meditate.
Knowing why
Understanding the reasons you want to try something new, such as meditate, will remind you of your decision when at times you’d rather stay snuggled up in bed or perhaps watch your favourite TV show. The “why” gives you the stamina and the push you need to place it in your daily priority list.
For example, your “why”can be for:
Physical health: high blood pressure, shortness of breath, IBS (irritable bowel syndrome) or something as simple as eye strain.
Emotional health: overreactions, frustration, anger, anxiety, stress, balance or relaxation.
Mind health: focus, foggy mind, inspiration, direction or negative thoughts.
Personally, my “why” for meditating is to create a connection between my body, mind and emotions. To find that centred balance and declutter from my external world by going inwards. It’s my downtime.
Simple meditation techniques
1. The breath: 1-5 minutes
- One of the simplest ways to start is to find a comfortable place, sit down and focus on your breath.
- Find a spot ahead of you and look at it with a soft gaze — your focus point.
- Start inhaling and exhaling gently and deliberately. We want to slow down your breath, which will also slow down your heart rate.
- Move into equal breaths in, holding and releasing.
- Every time your mind starts to wander, shift your focus back to your breath.
2. The mantra: 3-5 minutes
- Chanting a specific mantra (word or phrase) can shift the energy within and around your body. A mantra such as OM (pronounced AUM) is sacred word in Sanskrit. The sound of OM creates a specific frequency to lift and balance your energy. As you begin to chant, you will feel a vibration begin to build within you (you can find videos online to guide you in a rhythm as you chant).
- Sit in a comfortable position and hold the thumb and pointer finger together as you rest your hands on your knees.
- Begin to chant in a humming manner.
- Start deepening your voice so it comes from your chest area.
- Enjoy the sensations.
3. The body scan: 5-10 minutes
- You can do this either lying or sitting down and it’s also a very good way to unwind before bed.
- Focus on your breath for the first minute with your eyes closed and begin to feel your body unwind.
- As you find a rhythm with your breath, begin to observe your body starting from the top of your head slowly moving down to the soles of your feet.
- When you feel any tension or uncomfortable sensations, breath in and out of that area to discharge it.
4. The body movement: 10-60 minutes
It doesn’t matter what form of movement you choose, for example walking, running, tai chi, swimming or even yoga. It’s getting into a rhythm where your mind and body become in sync. Whether it’s focusing on your stride, your breath or even the flow of the movement, it’s all about connecting with yourself and creating inner space. Whatever movement you’ve chosen:
- Take a breath in and bring your focus inward.
- Start the movement and get your breath to match the flow.
- Every time you get distracted, bring your attention to matching breath and movement again.
Once you’ve worked out why you want to meditate, try out a few different styles to see what works for you. It doesn’t matter whether you meditate for three minutes or 60 minutes (you can do longer if you wish), it’s about getting into the routine and mindset of making it part of your lifestyle. For you to really notice the changes, meditating regularly for two–three weeks is suggested. The added bonus is you get to hang out with just yourself for a while.
