Tips on Meditation
When you meditate you want to sit up nice and tall in what I call a “dignified position” which means upright but not uptight. Be comfortable. Your feet can be flat on the floor or you can sit cross-legged. You can be in a kitchen chair, on your couch, or a cushion on the floor. Anything goes! I don’t recommend laying down to meditate unless you are trying to fall asleep, because if you are the least bit tired you most likely will end up taking a nap instead of meditating.
Most people feel intimidated and overcomplicate the practice in their mind. The easiest thing to do, especially for beginners, is to simply pay attention to your breath, and when your mind wanders (which it will!), without judgement simply return to your breath. Your breath is your home base. You can use the simple mantra IN/OUT as you breathe. On your inhale think IN, and on our exhale think OUT.
Let me break it down for you:
1. Find a comfortable seated position.
2. Set a timer for how long you want to meditate. My favorite is the app Insight Timer.
3. Rest your hands on your knees or in your lap.
4. Close your eyes and begin to take a few nice, long, deep breaths.
5. Let your breath return to its natural rhythm.
6. Begin to think IN as you inhale, and OUT as you exhale.
7. If your mind wanders, notice this without judging yourself, and come back to your breath.
8. Mediate until your timer goes off!
Once you get started you will quickly see how much more centered, present and focused you feel.
To learn more sign up for my FREE 5 Day Guided Meditation Challenge. Every day for five days I will send a guided meditation right to your inbox. You will experience different types of meditation and you will have access to them forever!
To learn more about meditation, self-care practices and tools, and bringing mindfulness to your family, get your copies of my best-selling books “Hot Mess to Mindful Mom: 40 Ways to Find Balance and Joy in Your Every Day” and “Get the Most Out of Motherhood: A Hot Mess to Mindful Mom Parenting Guide.”