This has been a highly requested topic and after a very interesting discussion with the attendee’s of my Ego Eradicator Workshop last week about the reasons why we resist meditation, I decided it was time to write this blog.
I have been a sporadic meditator for the last few years but until recently I have not been able to cultivate a daily practice. I have discovered that my resistance to meditation was simply that I was scared shitless to sit there with myself and ALLLLL of my thoughts. I have also seen this be a common reason for resistance in my coaching clients as well.
If you are someone that runs around all day doing a million things and never stopping to even sit with yourself for 5 minutes, then chances are there is something you are avoiding. Often we use the excuse of busyness to avoid really facing our feelings and what is going on in our lives. I have been shocked by the feelings that have come up for me in the past 2 months of a consistence meditation practice – feelings I didn’t even know I had!
Meditation simply reminds us to BREATHE and helps us come back to the present moment instead of focusing on things that haven’t yet happened (and might not happen by the way!). It can make us feel calm and ready to face the day with ease and grace no matter what life throws at us. I find now that my body actually craves meditation and I can’t wait to sit down and get started.
So here are my tips for starting your meditation practice…
- The two simplest meditations you will ever do!
Put your hand on your stomach and expand you diaphragm as you breathe in and contract as you breathe out. Take 3 breathes…and guess what you just meditated!
The second is a super simple Kundalini Meditation that my favourite teacher, Gabby Bernstein taught me.
Gently press your thumb against your index finger, then your middle finger, then your ring finger, then your pinkie finger.
When you touch your index finger, say: PEACE
When you touch your middle finger, say: BEGINS
When you touch your ring finger, say: WITH
When you touch your pinkie finger, say: ME
You can utilise this meditation anywhere!
- Let go of the idea of how your meditation practice should look
I want to bust the myth that you need to sit in silence for an hour to meditate because that is simply not the case. Whatever gets you out of your head and into the present moment, and simply breathing – do that!
- Thoughts are a NORMAL part of meditation
I cannot stress this enough! Many of my clients tell me that they “can’t” meditate because they have too many thoughts, but the purpose of meditation is to learn to quieten down the mind and come back to the present moment so we stop being caught in the ego’s endless stories and give ourselves a much needed break! If a thought pops up during your meditation just simply acknowledge it and let it go with the exhalation, don’t get caught up in the story. I promise it does just easier but refer to tip #5 below.
- Experiment and have fun with it
I do a mixture of guided and kundalini meditation, and sometimes even just nature sounds in the background (I love hearing the ocean, it makes me feel so relaxed) and I like to mix it up every day.
For those that are new to meditation, I highly recommend Insight Timer because it’s FREE and it has more than 5 million meditations! So you will be able to find meditations that resonate with you be it guided meditations, nature sounds, music, just a tool to mind the time for you and more!
- Stay consistent
Like anything the more you do it, the easier it will get. Your mind will become quite the more you meditate and the more consistently you do it. Like anything new you learn, it takes practice, commitment and consistency, you can’t expect to master it the first time. Make a commitment to do 1-5 minutes of meditation for the next week and then slowly start to increase it.
You have time to meditate!
Be honest with yourself when you say “I don’t have time to meditate” (my ego likes to trick me into believing this allllll the time!). I love Gabby’s response to this and I say this to my clients as well as myself!:
Do you have time to feel like shit?!
I guarantee you that you don’t have time to feel like shit and that you DO have time to meditate. So next time you think you don’t have time, remind yourself than even 1-5 minutes a day will totally transform your life. Give yourself this gift, you deserve it!
I would love to hear your thoughts and your tips in the comments below. Let me know the commitment you are making with yourself about your meditation practice!