LEARN HOW TO MEDITATE

Tatiana Teo Photography

“Meditation is not a way of making your mind quiet.  It’s a way of entering into the quiet that’s already there.” -Deepak Chopra

 

Believe the hype!  Adding meditation to your daily routine will create many positive changes in your life. Meditation doesn’t have to be elaborate or complicated, and don’t let the word itself intimidate you. 

 

Benefits from meditation:

 

- reducing anxiety and depression 

- reducing stress 

- regulating blood pressure

- reducing insomnia 

- better brain function 

- clearer mind 

- focus

- achieve a state of inner peace and calm 

- bring more present 

- happiness 

 

As a beginner, meditating 5-10 minutes a day is all you’ll need. When you’re ready, you can gradually build up to 20 minutes, twice a day.  The best times times to mediate are early morning and mid-afternoon. Don’t over think it, instead, become more open and available to receiving all the great benefits. Below are some suggestions to begin your meditation journey. 

 

1. Wake up 10-20 minutes earlier than normal (30 minutes if you’re beginning with 20 minute sessions). 

 

2. Practice RPM. Rise, Pee, Meditate - a technique taught at the Chopra Center that is very effective. Wake up, go to the bathroom, and immediately sit to meditate. If you start doing other things you may become distracted. 

 

3. Find a comfy spot to sit. It can be a couch, a special chair, your yoga mat or a yoga cushion. There’s no need to worry about sitting in the classic lotus or with your legs crossed. 

 

4. Do your best to always practice at the same time. I typically meditate at 6am and then again at 2pm (whenever possible). If not, I practice a soothing night meditation to help me sleep before bedtime. 

 

5.  Five count breath. As you close your eyes, begin to listen to the sound of your breath. I often use a five count breath to help me take consistent deep breaths. Slowly breathe in for five counts, slowly breathe out for five counts, and focus on the sound of your breath.  

 

6. Mantras. As you take your breaths, you can use a mantra or a word (or phrase) and focus on that word as you repeat it silently to yourself. If that doesn’t connect with you, simply continue to focus on the sound of your breath. 

 

7. Your thoughts. Thoughts will come in and out of your mind. Allow them to do so. Once you become aware of those thoughts, offer them some attention, then go back and continue to focus on your mantra or the sound of your breath. 

 

8. Guided meditation. If doing it alone fails, don’t be afraid to use guided meditation apps or YouTube videos. I often use them when I feel I need a little more guidance. 

Love & light, Maritza