The Beginners Guide to Meditation
Meditation doesn’t have to be complex or like you see in the movies. It can be simple and short if you don’t have much time. You may also be wondering why even bother meditating in the first place? Maybe it sounds too foo-foo for you. And that’s okay if it’s not your cup of tea. Meditation has many benefits for the mind and body, even just a few minute one. For example, it decreases stress and cortisol released in the body, improves your sleep, reduces pain, strengthens your brain, improves your ability to focus, and much more. Here is a simple, short script I’ve created for you to follow along:
Take a few moments to be still; find a comfortable way to sit or lay down. Close your eyes and take a deep breath in through your nose slowly and out through your mouth.
Begin this mindful check-in by feeling into your body and mind and simply allowing any thoughts, emotions, or sensations to just be. As we go through this check-in be mindful of your breath, continuing to breathe in and out slowly. Simply notice any thoughts and let them float away as if they are flying away on a leaf in a gentle breeze.
Perhaps this is the first break you’ve taken during a busy day. As you begin to enter the world of being rather than doing, you may notice the path of the feelings that you’ve been carrying within yourself.
There is no need to judge, analyze, or figure things out. Just allow yourself to be in the here and now, within everything that is present in this moment. Spend about three minutes simply checking in with yourself in this way. Continue to breathe in through your nose and out through your mouth. Slowly and gently notice your breath and let your thoughts float away.
As you notice any thoughts or feelings, simply let them float away. Continue to breathe in through your nose, and out through your mouth, slowly and gently.
As you come to the end of this mindful check-in, congratulate yourself for doing this practice and contributing to your well-being. You may open your eyes whenever you’re ready.
