One of my goals for the new year is to stop multitasking and learn to focus my mind on one thing at a time. I want to quiet my mind from the chaos that is constantly scrolling through it and decided to share some simple meditation tips if you want to join me. My husband has been going to the Shambhala Meditation Center for about a year now and has found it incredibly helpful on his journey to mindful living. What is mindful living? It is basically the state of keeping your mind on the present moment. Is your mind clouded with thoughts about what you’re going to do later? Are you thinking about something someone else said or about something you’re stressed out about? Giving up those thoughts and living in the present is what mindful living is all about. Meditation is a helpful technique to learn how to focus the mind so I decided to join my husband on his meditative journey this weekend. I thought I would share a few simple meditation tips in case you would like to get started on your own mindful journey. I am also sharing a few products that might be helpful with your meditation and affiliate links to Amazon for shopping purposes.
Simple Meditation Tips for Mindful Living
Before I share the simple meditation tips that I learned, I want to make sure that readers understand that mediation is NOT a religious practice! Do not say ‘I can’t meditate because I am Christian’ or ‘Only Buddhists meditate’. Meditation is a HUMAN practice. NOT a religious one. These easy meditation tips are designed for anyone who feels that their mind has become cluttered and wants to quiet their thoughts and learn to live more mindfully.
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Mediation is different for everyone. Some people have trouble quieting their minds and focusing on being in the moment. Others have more difficulty actually physically sitting still for more than a few moments. I went to my meditation class with my teenagers and both of them found that sitting still was harder for them than quieting their minds. I had the opposite reaction and had no trouble sitting still, but my brain just didn’t want to slow down. Realize that YOUR meditation journey will be completely unique.
Dress comfortably. It is easy for your brain to get sidetracked, no matter how many mediation tips you read ahead of time. Dress comfortably (flowy skirts, yoga pants, running shorts, sweatpants, loose jeans, etc) so that you aren’t thinking about your uncomfortable bra straps or too tight jeans.
Find a position that is comfortable for you: One of the most useful simple meditation tips that my instructor provided is that you do not HAVE to meditate in the classic crossed leg pose if that doesn’t work for you. You can sit in a chair as long as you are sitting with your rear end firmly planted, back straight, and head upright, as if held up with a thread to the sky. If getting down onto the ground is difficult, choose any location where you can sit with good posture that is comfortable for you. The meditation center we attended had numerous meditation cushions which made sitting cross-legged much more comfortable.
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Focus on your breathing: I found that emptying my mind was very difficult. One of the simple meditation tips provided by a fellow student was to focus your mind on your breathing. Think about every breath as you inhale and exhale. It is a more ‘mindful’ thought that making a mental grocery list and gives your brain something to focus on.
Do a mental body scan: Another technique used by my fellow students is to do a mental body scan during meditation. As you sit, quietly think about each part of your body. Start at your head and work your way down to your feet. Think about each part of your body rather than letting your mind drift to your very long to-do list.
Practice with eyes open versus eyes closed: Not all meditation styles recommend closing your eyes. The class we attended instructed us to keep our eyes open but develop a ‘soft gaze’ so that you are not really focused on one particular thing. The way the instructor explained it is that closing your eyes closes you off from the world. And rather than closing yourself off, they want you to acknowledge the distractions but learn how to set them aside. I found it difficult to meditate with my eyes open but will continue working on it. Lighting a candle and using it as your point of focus is recommended by some websites I found. Any candle will work, but you can purchase a meditation candle for that specific purpose.
Meditation is not easy: Do not get discouraged if you try meditation a few times and don’t feel that it is working for you. I definitely had a lot of trouble…an overactive brain, a foot that fell asleep…I really need to keep on working on my meditation techniques! Many meditation centers offer meditation classes for all levels of students, beginner through advance. There are a number of books available on the subject as well as Youtube videos and meditation apps for your smartphone.
Think of meditation as a life long journey. You don’t really get a measurable change after one or two meditation classes. These simple meditation tips are a starting point on your journey to mindful living. It is easy to become distracted by our Facebook accounts or the latest drama going on in our family. The goal of mindful living should be to learn how to quiet those thoughts so that we live in the moment and learn to appreciate it!
Do you have any easy meditation tips to share?
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