05.12.08
Enjoy The Silence: Meditation 101
Any chance your inner thoughts resemble a hamster sprinting on a stationary wheel? Can you say, “going nowhere fast?” Looks like you need to take a little meditation vacation. It's simpler than you think, anyone can do it, anywhere. All you need is 10 minutes and zero preconceived notions. Use this simple guide to Meditation 101 and find something spectacular in your newly discovered silences.
1. Sit Still: First thing’s first. Sit, be still, and don’t do anything for 10 minutes. No need to sit cross-legged on the floor if that’s uncomfy or painful. You can lie on your bed, sit in a chair, or prop up your legs up against a wall. Just spend the 10 minutes in silence. If thoughts come, watch them come and go like clouds in the sky. Hey, check it out – you’re meditating!
2. Breathe: Once you’ve got sitting down, start focusing on your breath. Try to visualize what your normal breath looks like as it moves in and out through your nose. Watch the seesaw of your breath and let it relax and still your mind.
3. Focus: Now that you’ve nailed the breathing, try focusing on a mantra as your next step. No need to memorize an obscure Sanskrit term – you can also choose a word, a thought, or even a short quote that speaks to you. Repeat it either internally or softly out loud.
4. Don’t Judge: If your thoughts wander while you’re meditating, don’t worry – it’s normal! It happens to everyone (even the most devout of yogis). Just remember to return to your breath or your mantra and your mind will eventually settle.
Enjoying the silence? Practice by following an online guided meditation by master yoga teacher, Sally Kempton, by clicking here.
1. Sit Still: First thing’s first. Sit, be still, and don’t do anything for 10 minutes. No need to sit cross-legged on the floor if that’s uncomfy or painful. You can lie on your bed, sit in a chair, or prop up your legs up against a wall. Just spend the 10 minutes in silence. If thoughts come, watch them come and go like clouds in the sky. Hey, check it out – you’re meditating!
2. Breathe: Once you’ve got sitting down, start focusing on your breath. Try to visualize what your normal breath looks like as it moves in and out through your nose. Watch the seesaw of your breath and let it relax and still your mind.
3. Focus: Now that you’ve nailed the breathing, try focusing on a mantra as your next step. No need to memorize an obscure Sanskrit term – you can also choose a word, a thought, or even a short quote that speaks to you. Repeat it either internally or softly out loud.
4. Don’t Judge: If your thoughts wander while you’re meditating, don’t worry – it’s normal! It happens to everyone (even the most devout of yogis). Just remember to return to your breath or your mantra and your mind will eventually settle.
Enjoying the silence? Practice by following an online guided meditation by master yoga teacher, Sally Kempton, by clicking here.
