I think the word Meditate can sound a bit intimidating, at least it did to me at some point. It sounds so serious, as if I need to be an Oracle, Mystic or Buddha to practice it. I’m here to tell you, you do not need to be any of those š) Although, with intentional focus, you might just discover why this sacred practice has been performed for over 5,000 years all over the world by all walks of life.
The following is a practical guide to the stepping stones of starting your Meditation Practice. Please keep a couple of things in mind.
This is a practical guide to the stepping stones of starting your Meditation Practice.
Please keep a couple of things in mind.
One: you can not āmess this upā or do this wrong.
Two: No one is watching you, so please donāt feel self conscious or get frustrated if you still have thoughts or distractions swirling in your mind. This is completely normal and is the EXACT reason why you need to meditate, trust me on this.
Three: Simply starting is worth celebration in itself. Your meditation will get better with practice. Think of an athlete. They train to build up strength and endurance, improve skill levels and build motivation, ambition and confidence. Training also allows athletes to gain more knowledge of their sport as well as enabling them to learn about the importance of having a healthy mind and body. This is the same for your Meditation Practice. Train those spiritual muscles!
I believe there are 2 types of meditation. Passive & Active.
Passive is anything that helps you to calm your mind and relax. This is often times received by the efforts of someone else other than ourselves.
Active is mindful, intentional practice sourced and fueled from the depths of your deepest self.
If someone tells me that they have a hard time meditating or even just calming their mind to get to a place of clarity, I recommend starting with Passive first. This will aid in demonstrating to the body, mind and spirit that there is a time and place to slow down and honor yourself.
Examples of Passive Meditation:
-Receiving a Massage (this could be from your partner or by a professional massage therapist)
-Receiving a relaxing Facial (this would be from an Esthetician w/ an emphasis on healing techniques)
-Yoga (this can actually be both Passive & Active) Practicing yoga is a sensational way to really get acquainted with your inner self & breath work, all while being guided by an individual with a higher purpose in mind for you.
Examples of Active Meditation:
-Mindful Walking in a calming technology-free environment.
-Coloring Meditation ~ This has become very popular, and for good reason. When you sit quietly with this gentle activity, it allows you to āzone outā. Look for a Mandala Coloring Book like this one. Mandalaās are geometric designs based on a circle. They are used to relax the mind and promote healing. Mandalas are considered to have specific energetic properties and have been used in sacred rituals for centuries. TIP: put some classical music on, even if itās not normally your jam!
Traditional Meditation
- Find a quiet place (if you have others in the house, make sure everyone knows you are taking some time for yourself, and that you would appreciate 20 minutes. You could even put a sign on the door that says āRelaxation in Progressā¦. will be back at 2:30ā Alternatively, you may need to get creative on places outside of the home if it is too busy there.
- Make a hot tea, light incense or a candle, set some relaxing music or a guided experience (I love the Insight Timer app. (thanks to my friend Victoria) Iāve only ever used the FREE version of this app, but the paid version has a lot more to offer.
- Get warm. When our body is warm, it automatically wants to go into a state of relaxation. (This is why I personally LOVE to meditate in a hot bath) Grab cozy blankets that you can wrap around yourself or drape over your legs.
- Sit or lay on the floor propped up by a pillow or bolster. (This is my Favorite style) Ideally you close your eyes, focus on your breathing or intently focus on the flicker of the candle. Mentally, take yourself to a place to gratitude for your physical body. Your eyes for being able to see, your voice so that you can communicate, your strong body for being able to physically move you every day, your hands so that you can touch, feel and experience. The blessings we have here are really endless.
- Take a series of 10 long, slow and deep breaths. Try breathing in through your nose, and also out through your nose. You can also breath out your mouth. If through your mouth, really push some air out with the exhale, from deep in your belly. Continue to breathe slowly and intently throughout the rest of your practice. (IF: you are having a hard time staying focused, do a 2 minute cycle of movements with your arms by lifting them up towards the ceiling and back down in fairly quickly motions with quick breaths to match the movements. Breathing IN as you go UP and breathing OUT as your hands come DOWN.)
- State positive affirmations to yourself (Make a list in advance of your own, or feel free to use mine) Read it off to yourself either out loud (best option) or in your head, but donāt say it unless you mean it. Have CERTAINTY! We are all so blessed. Here are some examples:
- I believe in, trust and have confidence in myself
- I eat well, exercise regularly and get plenty of rest to enjoy good health
- I learn from my mistakes
- I accept what I can not change
- I honor my body
- I respect myself
- I know, accept and am true to myself
- I know I can accomplish anything I set my mind to
- I make the best out of every situation life presents
- I bring humor, fun and laughter to as many situations as possible
- I am in complete control of my feelings, thoughts and choices
- I forgive myself for not being perfect because I know Iām human
- I never give up
- I am a unique and worthy person
- I enjoy life to the fullest
- I focus on the positive
- I turn obstacles into learning opportunities
- Lastly, thank yourself for taking this time. It is a beautiful moment of truth, transparency, authenticity, and even vulnerability…….. which almost always leads to PERSONAL GROWTH
I love meditation for the ability to relax my parasympathetic nervous system, clear my mind, soothe my body and set the tone for my approach to my daily life.
You will find with a faithful commitment to meditation, it can really help to guide you, calm you and inspire you to bring your best self forward for others around you. Even more importantly, to bring the best version of you forward to yourself FIRST, before you can serve others.
Give yourself grace and patience. It is near impossible to take up active meditation right away, as the mindās natural state is to be dispersed. Starting with passive meditation techniques helps focus the mind and guides it towards introversion. This is so the mind can explore itself instead of focusing only on the external world. With introversion, comes the ability to explore oneself and realize that all experiences lie within us. It is not what is happening outside of us that matters most, it is how we manage it all. Start with a goal of Meditating 1 time per week, and grow from there.
TIP: Allot time for Meditation in your planner or schedule, so that you can dedicate time for this very important part of your week!
Sending you love & warmth!
You might also enjoy learning about Palo Santo & how to use it in your spiritual practice!
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