how to start meditating

something we hear about a lot more these days.. but why? because it's changing people's lives. 

when we are mindful, we are aware of our thoughts.

i began meditating two years ago when i found myself in a difficult place in life. i needed clarity; to drown out what people were telling me and to drown out society's voice of what i 'should do.' i needed to find a space where i could see myself objectively. it took some time, but i found what i needed and continued this practice, making it part of my routine. 

thats the tough part; finding the time. even though it's only 5 minutes we typically feel like we don't even have that. however, deep down we know it's essential for our mental and physical health to re-set. we're exposed to all types of media: social media, newspapers, television, and our encounters with others revolve around the same topics of family & friends, politics, international news, ideas, plans, implementations of new ventures... and this is not necessarily bad. but it may be why so many of us have trouble sleeping even though we're exhausted each night. we don't need to wait for a vacation or your next workout to re-charge. meditating can be done anywhere and is scientifically proven to aid in higher productivity and better sleeping patterns, help with stress, and a more balanced life both emotionally and mentally. you may find the way you think changes, how you interact, or what you engage in changes...

meditation is mindfulness: being aware of your thoughts and surroundings. with practice, anytime you feel a negative emotion, you will be able to recognize it; you access what this is a reaction to. and therefore reacting like this less, and feeling more positive more often. you are not turning off your mind, but actually noticing each thought. it helps to filter through the stress, to regulate emotions and aid in making more balanced decisions.

the first time is always awkward. think about it, when was the last time you were alone in a room with just your breath? i find meditation is easier with some calming sounds playing in the background, especially during the first sessions. stressful thoughts will arise as will the tasks left on your to-do list. noises that you hear outside will affect your meditation and may distract your practice, and that is all okay. it's a process, no one is a pro at anything the first time. 

how to meditate

sit quietly

find a place, whether it is in your home, at a park or studio somewhere that you can sit for a few minutes without any television, access to your phone or other technological disturbances / temptations. 

spine straight

sitting with good posture is essential. i have some trouble with this so i purchased a meditation cushion

i like to sit on the floor but you can also sit in a chair, depending on what feels better to you

hands down my hands are generally placed palms down on my legs with my arms slightly extended but i have meditated with them in my lap as well. just be mindful of your posture.

use an application i like to use meditation apps, many are free and they will help guide your meditation. Calm and Headspace are two i love! both play background music and help you to breath at a slower pace. these applications aim to guide us into a higher mental state, or spiritual state.

breath that's all you have to do. take six counts to breathe in and six counts to breath out. focus on that for your five minutes. allow whatever tension you are holding to release, exhale let your shoulders fall, let the weight sink into the floor, melting off of you. that is meditation.

when to meditate?

the best time to meditate depends on your schedule. there are studies that show meditating at the same time everyday is more beneficial than those who choose to practice at different times each day. so i would suggest finding a time in the morning or at night that you know you are available. for me, i meditate at 8:30pm each evening. it's a time i know i'll be home, and can commit to long term. 

is it better to meditate for longer than 5 minutes? 

honestly it's up to you and how you feel. sometimes that's all the time i have. and even just five minutes changes my mood and how i feel about myself. i have meditated for an hour before. sometimes it takes longer for me to calm my mind, to not allow whatever tasks i must complete to take power over me and my happiness. so the short answer? not necessarily, if five minutes is all you can do, then 5 minutes is plenty! 

do i use candles?

i like to use candles and sage in my space. i sage the room if i have the time to cleanse the energy. then i'll light some candles to set a mood, one that calms me. lavender is known to help with stress, but whatever scent makes you feel less tense is perfect. for me, thats more of smoky musk scent such as tobacco. 

thoughts are going to come into your mind. you are not trying to shut your mind off. you are watching your thoughts and recognizing them. you are detaching from them. overtime this will get easier. 

some books i have found helpful in my journey through meditation are 

Full Catastrophic Living & Shambahla