Exercise 1: Sitting Meditation
Find a quiet and cozy spot. Often, I lay down but you can sit on the floor cross-legged if you're able to, and take a few deep breaths to calm your mind and body. Now, pay attention to everything happening around and within you. Notice your thoughts, physical sensations, and just be aware of it all.
Take in your surroundings. What do you hear? What do you smell? Keep focusing on your deep breathing while taking in everything around you. Do this for about 2-5 minutes, and then continue with your day. You can set a timer to remind you when the time's up.
Exercise 2: Body Scanning Meditation
Lie down in a quiet place and take some deep breaths to relax. Now, slowly and deliberately scan your body from head to toe. Notice every thought, feeling, and sensation that comes up. Pay attention to how different parts of your body feel and how they make you feel.
If you find any tension or something that feels "off," make a mental note of it and think about it later. When you're done, take a few more deep breaths and get up.
Exercise 3: Walking Meditation
This one's simple. Just take a mindful walk for about 10-20 minutes while taking deep breaths. Pay attention to your thoughts, the sensations in your body, how the ground feels under your feet, and your surroundings.
If you don't have a park or sidewalk nearby, don't worry! You can do this exercise by pacing back and forth in an area that's at least 10 feet long, although 20 feet is even better. When I do this, I pace up and down the bedroom hall or walk in a circle in the back yard.)
So, there you have it! These exercises can help you get started with meditation and mindfulness. Remember, the more you practice, the better you'll get at it.
Third - How often should you mediate? Well, as often as you can, but at the very least, try to do one of these exercises once a week. Ideally, aim for three times a week, and if you can manage to do two or three of them multiple times a week, that's even better!
I do a morning meditation every day - before I even get out of bed! I am awake, I roll over and hit play on my morning meditation play list. Bam - 15 minutes of gratitude, positive affirmations, and eagerness to start my day.
Have fun exploring the world of meditation!
