The new year is coming fast and it is natural to think about how you would like your life to be in 2015. Would you like to feel calmer, more relaxed? How about lower your stress level? Studies show that many symptoms such as fatigue, high blood pressure, inability to focus, anxiety and insomnia are related to stress levels.
“Meditation can wipe away the day's stress, bringing with it inner peace.”~ The Mayo Clinic
Is it time to start meditating?
Do you have to become a different person to meditate? Do you have to change how you eat, where you live or what you do for a living? There is a perception that meditation belongs to those that lean towards granola and New Age or hippie philosophies. Quite the contrary, meditation has become main-stream and celebrities from Oprah to David Lynch have publicly embraced the benefits they have experienced. There are very good reasons why meditation has been practiced for thousands of years and continues to attract new followers, from many different careers, cultures and locations, who are open to creating and receiving change in their lives. By sitting in silence, for a short period of time each day, you too can realize peace of mind and lower stress levels. By consistently practicing how to shut off your busy life for a few minutes every day you learn how to access a composed, centered state of mind and that helps you deal with the pressures of life from a calmer place.
Yes, meditating can be a challenge. I’ve been meditating for several years and I still have days when I fidget and fuss and instead of focusing on quieting my mind, I find myself planning my shopping list. In those moments I have learned to have patience with myself and just bring my focus back to my breathing. Like anything else you would like to become good at – you must practice. As any coach will tell you, in order to build the muscles in any area, you must work them out regularly.
7 Steps to Creating a Meditation Habit (In a Nutshell!)
- Pick a time of the day that is convenient for you (first thing in the morning is the best) and make a commitment to meditate for 30 days.
- Choose a quiet place and sit comfortably with a straight back for 10-15 minutes (to start).
- Close your eyes and begin breathing slowly through your nose. Your body recognizes deep breaths as a signal to begin relaxing.
- Consciously drop your shoulders and feel your body warm and heavy.
- If you find your mind wandering bring your focus back to your breath.
- Continue focused breathing until your time is up.
- Take a couple of minutes to bring your awareness back to the present and then move into the rest of your day relaxed.
Once you create this habit you will have found an easy, cost-effective way to bring wellness into your life.
As a meditation coach I can help you create a habit that can be sustained for the rest of your life. I have created and customized corporate meditation programs, meditation groups on Skype and in house and meditation and counseling for couples. For more information and schedules check out the Meditation page on the Sound Reiki Institute website.
Do you have any questions about meditating, or any comments on this blog? I would love to hear from you.