How to start a meditation practice? Here's my best advice for everyone curious about meditation, but still wonders how to get started as a beginner.
- Make sure, you find a really, truly, incredibly comfortable position. Sitting, lying or on a chair. You can use support (pillows, blocks).
- Set a time you dedicate to. 5-10 minutes is a good start. Do only as much, as feels easy. In the beginning this is really imporant. Just as much, as feels doable for you.
- Put a timer and flightmode, so you will not be bothered with your phone.
- Try not to fall asleep. Sleeping is a different activity. If needed, keep your eyes open.
- If you can, close your eyes. Observe your breath. Stick with the breath for a little while in the beginning. "Where does it flow freely, where is it stuck?"
- Observe your whole body. Ask your body: "How are you feeling? What hurts or feels stiff? What feels good? How is the overall energy level today?"
- Observe your emotions: "How is my heart doing? What am I feeling?" Listen patiently.
- Observe your thoughts: "What images or words/phrases are in your head?" Look at them like watching a movie. See them come and go. No judgement.
- Let it all go. Drop into just being. Experience the state of presence.
- Maybe you experience stillness, peace or relaxation. Maybe you experience sth. different. Don't worry. Your experience is always unique.
- Come back with a couple of deep breaths, when time is up and you feel ready.
Ingedrients for meditation:
* Patience
* Curiosity
* Discipline
* Willingness
* Awareness
* Acceptance
It becomes great after a while of practicing. Try to do a little, wherever you go. Like in a beautiful garden, the beach, at home or on the bus.
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