Integrating Mindfulness and Meditation
WHERE TO BEGIN?
When taking on a mindfulness or meditation practice, many people become frustrated, hang up on the distractions and quit because they feel they’re not doing it “right.” My advice to beginners is to clean and tidy their kitchen, bedroom, and living area on a daily basis. This is the best meditation for beginners.
If you’re already good at keeping your home areas tidy and clean, try a five minute daily sitting practice in the morning before work or at night before bed. Get comfortable in the position of your choosing. Close your eyes or keep them open. See which one you like more.
It’s impossible not to feel distracted by a busy mind at times. And meditation can be frustrating if you focus too much on controlling your thoughts. But even a distracted mind can benefit from meditation. Instead of resisting, simply observe your mind’s wandering ways. Focus on your breath and know that not every session will result in complete serenity. That’s why they call it “a practice” after all.
Meditate With FRIENDS OR LOVED ONES
As helpful as it is to go it alone, it’s also great to include others in your practice to create a shared energy. You may find that practicing with others brings focus that is sometimes difficult to achieve on your ohm (heh).
YOGA NIDRA Meditation Prctice:
This is a great alternative to silent meditation.
1. Prepare Your Environment
Find a quiet, comfortable space where you won't be disturbed.
Lie down on your back on a yoga mat or a comfortable surface. Use a pillow under your head or under your knees for additional support if needed.
Cover yourself with a blanket for warmth, as body temperature can drop during relaxation.
Dim the lights or use an eye mask to block out light.
2. Set an Intention (Sankalpa)
Before you begin, think of a short, positive statement that reflects a deep intention or desire you have. This could be related to your personal life, health, or general wellbeing.
Repeat this intention to yourself three times with feeling and emphasis, believing in its truth.
3. Body Scan for Relaxation
Close your eyes and take a few deep breaths, letting go of distractions and tensions.
Begin to focus on different parts of your body. You can start at your feet and move upwards or vice versa.
As you focus on each part, mentally repeat the name of the part and allow it to relax deeply, feeling any tension melt away.
4. Breath Awareness
Shift your attention to your breath. Notice the natural inhalation and exhalation without trying to change it.
Feel the breath moving through your nostrils, your throat, your chest, and your abdomen.
Continue to focus on your breath, allowing each exhale to take you deeper into relaxation.
5. Welcome Your Feelings
Without trying to change anything, acknowledge any feelings, emotions, or thoughts that arise. Observe them without judgment and let them go.
If your mind begins to wander, gently bring your focus back to your breath or the part of the body you are concentrating on.
6. Be Open to Stillness
As you delve deeper into relaxation, allow yourself to witness your inner space of quietness and peace. Stay here for several minutes.
Enjoy the sense of tranquility and oneness, and remain as a witness to all experiences.
7. Close Your Practice
Gradually bring your awareness back to your body. Wiggle your fingers and toes, and slowly move your limbs.
Open your eyes gently and roll to one side, staying there for a few moments.
When you're ready, use your hands to help you sit up slowly.
Revisit your intention, repeat it to yourself, and carry this sense of peace with you throughout your day.