Let’s Do This!

So you’ve taken the first step to a better version of YOU.…

I can assure you that if you do the work and stay consistent you will find transformational change. This tool packs up nicely and travels well.   So no excuses when you are traveling or out of your regular routine. Remember that consistency is key.

As I mentioned in my Article  Meditation - A Tool for Transformational Change.  It’s imperative that you enter into this process with an open mind and a strong sense of self compassion.    This is a process of becoming aware of when your mind wanders NOT stopping your mind from wandering. It’s also very important that you understand that the goal of meditation is not getting better at meditation but getting better at LIFE.   Finally those with the greatest potential for growth are often those of you who

1. Schedule your meditation - Pick a time  of day that works for your but when you are not already racing. For many people the morning is the best time to start a meditation practice.   I heard an acronym about meditation many years ago that has stuck with me. RPM Rise, Pee Mediate. This means before you do ANYTHING that will set you off, do your meditation.  Before checking your Facebook feed or catching the news headlines, having a conversation with a family member, do you meditation.

2. Find a quiet place where you won’t be interrupted.   Personally I like to meditate outside.   I live in a sub-tropical climate and like being grounded and surrounded by nature.   This has its own set of challenges, bugs, airplanes, rain etc. But find a place that is comfortable and with minimal distractions.  Silence your cell phone!

3. Set up. You should be in a comfortable seated position.  You don’t have to sit in a full lotus or other Yogi pose.   You can be against a wall so your back is supported. It all has to do with you and your body.  You can also lie down but there is a greater chance of you falling asleep when you are in a prone position particularly if your meditation time is late in the day.

4. Set a timer. There is no set duration to meditate.   When my yogi was asked how long a meditation should last he said “It can be 2 seconds or 2 hours.”  Why do you start with 5 - 10 minutes and see how it goes. Chose a gentle alarm tone like a gentle bell rather than an air raid alert.

5. Scale into your meditation - Body - Mind - Breath  

• Start your timer and close your eyes and check in. Do a quick scan of your body and see what comes up. Are there any aches or pains. Don’t judge how your body feels just become aware of how your body is feeling. How does the floor or ground feel under the weight of your body.  What are the quality of your thoughts. What is coming up between your ears. Just allow.

• Now turn to the breath without controlling it or changing or judge it just be aware of it. Take 3 to 4 deep breaths counting in your mind to whatever number works for you.   Say in your mind breathing in 2 , 3, 4…. Breathing out 2, 3, 4… then resume your normal breathing .

• Stay focused on your breath but become aware of when your mind wanders.   

• Do not judge your mind wandering… like a kind parent redirecting their child...just guide your mind back to the breath.   It doesn’t matter if you only make it 2 seconds focused on the breath. Remember the practice is in bringing the mind back.   Be gentle and kind with yourself do not judge the frequency or the quality of the thoughts.

6. Journal - This Step is IMPORTANT  A journaling practice is an important part of meditation.  It can uncover parts of yourself you may not have been aware of and  provides perspective on how your are evolving in your practice. Think along the lines of these 2 questions.   How do you feel? What came up during your meditation?