The Beginner’s Guide to Meditation
It’s not that hard
That’s the message I want everyone to hear. Most beginning meditators think it’s not for them because they’re no good at it - they get distracted, fidgety and constantly realize that instead of being all Zen and calm, they’re building their grocery list in their mind.
But actually, that’s the whole point.
You’re supposed to get distracted and pull yourself back to focusing on your breath. You’re developing the “muscle” of your focus. This ability to re-focus yourself when things feel overwhelming or stressful is what you’re trying to develop, and it’s useful in many areas of life, including the ability to cope with chronic pain, anxiety and depression.
When you start a meditation practice, pick a place in your house or office where you can be assured of some peace (Moms, do not choose the bathroom. Dads, you’re cleared for the bathroom). Get yourself settled in either a sitting or lying position. Some experts say you shouldn’t lay down because you might fall asleep but I say a good nap is time well-spent, and I call it an even trade when that happens. Set your timer for 5 minutes and close your eyes. Breathe in and out, counting to three with each inhalation and exhalation. Listen to the sound of your breath - you need to be able to focus your brain on something so it doesn’t start immediately on the grocery list. But when it does, no worries - it’s supposed to happen and definitely will happen, over and over and over.
Try not to worry about how long you’ve been sitting there and let the timer do its work. Over time, increase the number of minutes incrementally. Consistency is key and I promise, if you stick with it, you’ll crave it.
A few good sources for beginning meditation:
Jeff Warren's Do Nothing Project
Meditation for Fidgety Skeptics by Dan Harris
