Six Steps to Meditating

Although it sounds complicated, mindfulness meditation doesn’t take a lot of effort.

HERE’S HOW TO GET STARTED:

1. Prepare

Set a time you can stick to every day when you won’t be distracted. When you become more experienced, you’ll find you can meditate anywhere, anytime.

Create an inviting, dedicated space and decorate it with things that appeal to you and bring you a sense of calm and peace – like candles, incense, flowers or pictures. Have this set up ready to go at all times so you don’t have to spend time preparing (or procrastinating!).

2. Pick your position

• Cross legged on a cushion. If it’s comfortable, sit with your back upright and a neutral spine (not rigid or slouching, with your shoulders relaxed). Rest your hands on your thighs or cupped in your lap. Have your head floating on your neck with your chin tucked in slightly.
• Sitting on a chair. Place your feet flat on the ground, and a neutral spine (not rigid or slouching, with your shoulders relaxed). Rest your hands on your thighs or cupped in your lap.
  Have your head floating on your neck with your chin tucked in slightly.
• Lying down. Choose this position if sitting is too painful or uncomfortable – but avoid it if you think it will put you to sleep (unless that’s your aim!). Lie on your back with your arms beside your body and palms facing upwards to keep your shoulders relaxed. Place a pillow under your thighs or head if you need extra support.

3. Choose your anchor point

Each time your mind starts to wander (which it will), bring your focus back to this spot. You may need to do this 10 times or 100 times – it doesn’t matter. Simply notice when your mind has wandered and gently bring it back each time.

Here are some options:

• The breath. You might choose to pay attention to the sensations of the breath as it enters and leaves your nostrils, or the rise and fall of your chest. For some, it is helpful to attend to the experience of the whole body breathing.
• The body. You might focus on the sensations in a particular part of your body – perhaps your hands, feet, belly or lips. Choose an area that feels neutral, not particularly pleasant or unpleasant. You can combine the body with the breath as dual anchor points.
• Sounds. You might listen to the sounds around you as they arise and abate.
• Touch. You might notice what supports you can feel beneath your body – such as a chair, floor or yoga mat. Or you could connect to the touch of your clothing or the feeling of a pillow on your skin.
• Sight. You might open your eyes and notice what you can visually see.
• Movement. If your body calls you to readjust at any time during the practice, simply support yourself by readjusting and resettling once again in the position that’s right for you.

4. Relaxation (optional)

See if you can mentally and physically relax each part of your body every time you breathe out.

5. Rest in the stillness (optional)

Focus on the stillness or silence, such as the pause between each breath or thought.

6. Reconnect and reflect

• Gently bring your awareness back into your body and the space around you. Take some longer, slower breaths in through the nose and out through the mouth, wriggle your toes and fingers, and stretch if you need to.
• Notice any sensations you may be feeling
• Reflect on any insights you may have received or your intention, to continue your mindful awareness throughout the rest of your day or night.