Magic happens when we meditate. Clearing the mind, calming the body, and focusing on the present moment while breathing intentionally has not only been proven to support physical health benefits, it also helps create space for you to receive important messages from the universe. Sitting in stillness opens up a portal to awareness so that you can learn more about yourself, uncover answers to challenging problems you’re facing, or shine light on ways forward that may have otherwise been blocked by the freneticism of the day. A moment of calm, absent of worry, cares or commitment, ignites a deeper sense of gratitude for the here and the now. Meditation assists in calming stress, balancing the emotions, uplifting health. It has been discovered to be an integral part of well being.
Going Inward for Life’s Answers
So many times we look externally for support. We disempower ourselves, seeking cues and guidance from others, forgetting that most of the answers can be found within us. Meditation allows us to access the core of our beings. It helps prevent us from getting tossed around by the opinions of those that may not have our best interest at heart and confusion of mixed messages. Going inward simultaneously allows us to take back control internally and release the need to control externally.
Beginner Meditation Tips
“I just can’t meditate,” “I don’t have time to meditate,” “I can’t sit still long enough to meditate,”… There are so many stories we tell ourselves about why we can’t take quiet moments for ourselves. We make the same excuses for exercising or eating healthfully. Truth is, you don’t have to meditate for long perods of time for meditation to have a positive impact on your life. One minute, five minutes, ten minutes…it really doesn’t matter, so long as you are able to consistently incorporate these moments of mindfulness into your life. There are no real mandates for meditating other than clearing your mind and focusing on your breath. Here are some tips to help you sink deeper faster into a meditative state:
Commit To It
Schedule a time and set an alarm for meditation. Make it short enough that you’ll be able to do it easily every day. For example, when you wake up, before you shower, as your coffee is brewing, or before bed. Do your best to honor the time you set.
Because you subconsciously pick up energy from others, it’s a good idea to meditate in solitude. If that’s impossible or uncomfortable for you, at least meditate with others that are willing to be quiet and still for the duration of your meditation.
Close Your Eyes
Avoid visual distraction by closing your eyes and turning them inward and upward, as if you are gazing at the point directly between your eyebrows. This is where your third eye resides, the portal to your consciousness.
Dim the Lights
Even with your eyes closed, light can enter through your eyelids and potentially distract you. It’s a good idea to keep the lights dim, but not completely off. You want to be aware and conscious, not asleep and unconscious.
Some find it difficult to meditate in total silence. If that’s the case, consider trying some white noise or binaural beats to lull your brainwaves into alpha and theta. Ocean sounds, singing bowls, even an air conditioner or ceiling fan have been known to help.
I don’t recommend laying down if you’re just starting to learn how to meditate. You don’t want to risk falling asleep. Take a comfortable seated position. Try keeping your feet planted on the floor and rest your hands comfortably in your lap. Keep your back straight. You can keep your head straight so the crown of your head is pointing directly upward toward the sky, or tilt your head slightly forward with your your chin tipped down slightly.
You can take long, sweeping breaths, you can hold your breath, you can count your breath. There’s no right or wrong way to use your breath, so long as you are intentional in your breathing.
If your mind wanders, just notice it, and then come back to focusing on your breath. Don’t beat yourself up if you can’t stay focused. It will come with practice.
Practice Makes Purpose
We’re all familiar with the phrase ‘practice makes perfect’, but that phrase doesn’t necessarily apply to meditation. Meditation is indeed a practice, and the more you engage in the practice, the better you may become at more quickly arriving into a meditative state and going deeper faster. However, meditation is not a goal. It’s not an art nor a science that demands perfection. Rather, it is an insightful, lifelong exploration. The consistent, mindful practice of meditation and tapping into consciousness can help lead you to greater awareness of your purpose. Becoming aware of who you are – recognizing the separation between yourself, your thoughts, and your body, is profound. You realize that you are not your body and you are not your thoughts. You are the awareness of your body and your thoughts. You have been gifted a mind that connects to your higher source and your surroundings and your significance in the universe. You absorb, reflect, assimilate and interpret the importance of your place in the world. When it comes to meditation, I believe practice makes purpose.
Create Your Own Meditation Ritual
When you start becoming more engaged in your meditation practice, you may opt to explore new methods and modalities or even create your own ritual. It’s completely up to you. Some like to meditate in silence. Others prefer chanting or incorporating mantras. Some try different body and hand positions (mudras). Others try guided visualizations or even walking meditations. There are endless possibilities. Make meditation your own sacred ritual. Strive to take time for yourself every day to gather yourself in a state of calm and peace.
Or Try This Meditation Today
Here’s a guided visualization meditation that was taught to me by Jerry Seargent that I very much enjoy. To enhance your meditative state, I recommend applying a few drops of Herban Wisdom™ Facial Oil to your skin. The essential oil notes from Frankincense, Blue Tansy, Vetiver and Petitegrain impart aromatherapeutic benefits of calm, balance, groundedness and serenity as you journey inward.
Sit comfortably with your feet on the floor.
Place your palms in your lap, keep you back straight.
Soften close your eyes. Focus your inner gaze on your third eye.
Start to breathe in through your nose, deep, long breaths.
Exhale out, emptying your lungs completely. Repeat, feeling the way your lungs expand and contract with each breath.
Do an internal body scan from the top of your head, down your face, to your eyes, your ears, your nose, your mouth, your throat, your heart, your arms, your abdomen, your seat, your legs, your knees, your feet, your toes.
Keep breathing deep intentional breaths.
Relish in your own heartbeat.
Give thanks for your breath and for your life.
Visualize a warm, golden orb before you, hovering and undulating inches from your face.
Feel the warmth and comfort of the orb’s glow.
Envision the orb entering your third eye and warming your soul from the inside.
Imagine the orb travelling down your body through your feet, through the floor, descending down to the core of the earth. Imagine it is connecting you to the earth and all its wealth and goodness.
Imagine the orb growing and rising, steadily making its ascent back to you where you are seated.
Imagine it extending out through the crown of your head and connecting to all others in your room, your town, your state, your country, other countries, around the world.
Imagine the warmth and light of the golden glowing orb is connecting all of us, all inhabitants of earth, together in harmony.
Sit in peace. Sit in gratitude. Sit in prosperity. Sit in love.