One big barrier to starting a meditation practice is figuring out how to fit it into a busy schedule. If we don’t have a set time for meditation practice, we may spend the whole session worried about losing track of time. Setting a timer to play a tone at the end of your meditation is an easy solution. There are many free meditation apps available that include meditation timers.
The first step in adding meditation to your self-care practices is choosing a meditation space. Select one spot in the house or yard to meditate and keep necessary items nearby - pillows, blankets, gratitude journal etc. Meditating at the ocean or a canyon? Place all needed items in a bag and give the bag a 'home' in a closet where you can find it easily.
The second step in adding meditation to your self-care practices is determining in advance how long and which meditation will be used. Start with just a few minutes, and try to add a minute or two every week. Ideally, you will have a set time to meditate, but if your schedule is different every week, have 3-4 opportunities to meditate in mind and take one of those.
One effective way to build meditation into your schedule is to pick a ‘reminder’ for our meditation, an event that happens right before it’s time to meditate. That could be walking the dog, making a cup of tea, or returning from driving the kids to school. The ‘reminder’ will remind us it is time to meditate and the location, supplies, time and type of meditation are already decided. All that’s left to do is enter into the present moment.
Keeping a rigid meditation posture is very important in some styles of meditation. For beginning meditators seeking stress reduction, I recommend taking a comfortable position. Sit with the spine straight, if possible. If seated on the floor, try sitting on a meditation cushion or folded blanket, as many meditators find it more comfortable when their hips are above their knees. Settle in and get a sense of allowing the chair or floor to hold you. If there is discomfort during meditation, notice the discomfort, notice the urge to move, notice as you are moving, and return to the object of meditation. There is no need for beginning meditators to stay in an uncomfortable posture during meditation.
My tip for meditation beginners is to try adding moments of mindfulness to our day. If we are waiting in line - whether at the grocery store or for our morning coffee, take 30 seconds to notice what is going on in the body. With each breath, focus on relaxing the muscles around the eyes, then the forehead, then the jaw, then letting the shoulders be at ease.
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