We’ve all heard about the benefits of meditating for stress relief, focus, creativity and adding more joy. At Heart Talk Now, we help stressed-out professionals, parents, and preschools. Since May is Meditation Month and being a Certified Guided Imagery Coach, let’s get a practice going. Here are 7 helpful tips for meditating…
- Choose a quiet place where you will not be disturbed
- Sit rather than lie down, if you can, to prevent sleep
- Pick a regular time of day morning or evening, or both
- Know that thoughts will come in—just let them float away like clouds
- Come to your practice with an attitude of gratitude
- Let go of doing it “perfectly;” practice will make it easier
- Commit to doing meditation for 21 days to make it a habit
Here are a few suggestions. To begin your brief meditation, sit up straight in a chair, close your eyes, and do a meditative breath. Breathe in on a count of four, hold for four, then breathe out on a count of four, and pause for four. This breathing technique is used by the Navy Seals for calm and focus after every important mission. They call it the “Boxed Breath.” Do this meditative breath or what I like to call “16 Seconds to Bliss” for a few rounds. Then let go of counting and breathe in and out normally. If counting to four is too difficult due to breathing issues, try counting to 2 or 3 instead.
If thoughts come in, let them go and return to your breath, and you may try saying to yourself “peace” or “I am more peaceful.” Say this mantra or focus on your breathing. Do this meditation for five minutes the first week, then each week add five more minutes until you reach 20 minutes. Who doesn’t have five minutes? You can do this.
There’s an important Harvard Study that showed within eight weeks of meditating, brain scans show more calm and focus in crucial areas of the brain for those who meditated compared to a control group who did not meditate.
To make meditation simple, we also have a wealth of Guided Meditations at HeartTalkNow.com—just tune in, turn on, power up your life. “Stress Buster” is quite popular as well as “Embrace Love, Release Fear,” for releasing worry. Working with a meditation teacher or coach also can be quite helpful.
Wishing you peace!