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.

Kind Words

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Sean Lappin
May 26, 2024

Natalie’s journey began as a personal one, embodying her practice and then working with her colleagues within her own business to assist them to realise the many benefits Natalie knows are associated with mindfulness approaches. She brings this experience and integrity to establishing Alite Mind. An organisation that she has established to help others on their mindfulness journeys.

Natalie works with people of all ages with a high level of professionalism, grounded in years of study across a range of therapeutic approaches. Along with her genuine, caring and positive personality she consistently delivers high quality services in meditation and counseling.

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Tim James
April 30, 2024

I have known Natalie since January 2020 and am so grateful our paths crossed. Natalie has incredible enthusiasm, is a leader in any area she steps into and has a deep passion and ability to support others. It has been an honour to witness her journey over the last 5 years, from bringing mindfulness practices to staff at her engineering business, to studying meditation, mindfulness and counselling and commencing Alite Mind studio at St Agnes to further support the community. Natalie has created a beautiful space for learning, growth and healing and offers amazing services for young ones and adults. She is a heart centred practitioner always looking for ways to enhance the support available to members of the community. I highly recommend Natalie and her offerings.

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Lisa Forde
April 26, 2024

Natalie is a passionate and authentic meditation teacher who is highly dedicated to her craft and clients. She walks her talk with continued professional and personal development and brings joy, colour and fun into her group sessions and work with children. I highly recommend her classes.

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Ben Walsham
March 27, 2024

I had meditated on and off for a number of years but recently I was seeking something more grounded and consistent. I joined Natalie's group and have seen a massive improvement to my practice. It's a supportive environment and have learnt a lot since joining. Highly recommend for anyone looking to develop their mindfulness!

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Meaghan Willington
March 19, 2024

I have attended 2 meditation classes with Natalie and absolutely love it. Natalie makes you feel so welcome from the moment you walk in. The room is very calming and is a beautiful space to relax. You walk out feeling positive and relaxed and I cant wait for the next Monday night session. Thanks so much Natalie.

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