Find Your Inner Zen: How to Meditate in 5 Easy Steps
The practice of quieting your mind and focusing on your breath is not just for the enlightened. Anyone can meditate. No matter how stressed out or busy you are. But we admit, starting a meditation practice can be frustrating at first. It’s hard to shut our minds off and do nothing, even for just a few minutes!
Research has shown that regular meditation can reduce stress, lower blood pressure and increase mental clarity. It’s an indispensable tool for living a longer, richer life and avoiding the burnout that comes from cultural stress. So how do you get started? We’ve got 5 easy steps to help you find your inner zen.
Find a quiet spot. Chose a quiet place, it doesn’t matter where, just as long as you won’t be interrupted. Sometimes early morning is best, before everyone in your house is awake and making lots of noise. Others might find a spot in a park or on the beach or some other soothing setting. Again, it really doesn’t matter where, as long as you can sit without being bothered for a few minutes.
Set a timer. Use a kitchen timer or the one on your smartphone (there are even free meditation timer apps that you can download). We suggest starting with 5 or 10 minutes. Commit to yourself that you will not get up until the timer goes off. You might find yourself wanting to stop at some point, especially if you’re new to meditation. But don’t give up. Let the timer tell you when to stop.
Sit comfortably. You don’t need a fancy meditation pillow or to sit in the lotus position. The most important thing is that you’re comfortable. You can be on a chair, the floor, the couch—wherever you’re able to fully relax until your timer goes off. Experiment. See what works for you.
Focus on your breath. Mindfully breathing is the foundation of meditation. Close your eyes and inhale as deeply and comfortably as you can through your nose. Then exhale slowly and gently through your mouth. Notice your belly rise and fall with each breath. Don’t rush your breathing and don’t hold your breath. Listen to your breath. Feel it in your nostrils and your throat. Try to relax and melt into the sensation.
Watch your attention. This step is the hardest for most people. Your biggest block to meditation is your mind. As you notice your mind wandering off into the never-ending chatter most of us experience, gently return your focus back to your breath. No judgment. No frustration. Just keep returning your focus back to your breathing until the timer goes off. This part gets easier with practice.
That’s it! Before long, you’ll find yourself able to just sit and have a quiet mind, although how long it lasts may differ depending on what you have going on that day. And realize there is no right or wrong way to do meditation. Consistency is more important than quantity here. Meditating for 5 minutes every day will reward you with far greater benefits than meditating for an hour once a week. You can make the time to meditate every day just like you take the time to brush your teeth: simply make it part of your daily routine. Good luck and Namaste!
