If you are new to meditation or want to know how to get started it's well worth a read. Via Natalie Glaze:
A Guide to Easy Meditation
Find a time of the day that feels
appropriate to sit quietly – usually first thing in the morning or just
before bed works well.
Switch OFF! Turn everything off, phone on
silent, TV off, anything that might ring, beep or buzz to notify you
that you have something to do.. It can all wait!
Find a comfortable position. This doesn’t
have to be cross-legged in the ‘meditation’ lotus position but can be
sitting on a chair, against a wall or even laying down, as long as you
are comfortable and can sit still without moving or fidgeting.
If you struggle to sit in silence then
playing soft instrumental music can help. Sometimes sitting in complete
silence and not doing anything can be a real challenge at first, so if
you need something in the background I highly recommend investing in
some relaxing classical music (Ludovicio Einaudi is a personal
favourite). However do try turning the music off and sitting in silence
after a few goes as it will get easier and is often more powerful when
practiced this way.
Sit comfortably either with your eyes
closed or soft on a spot on the floor in front of you. If you would
rather not close the eyes, let your gaze be soft and eye lids heavy, or
rest your eyes on a the burning flame of a candle.
Relax the whole body; if this is
difficult then tense each part of the body one at a time and on an
exhalation let it go completely.
Become aware of the different parts of
the body, notice how they are feeling, and let them relax. Ground down
through your feet (or your back, legs & seat depending on how you
are positioned), to feel grounded and centered.
Relax your face and jaw, notice your expression and can you let it soften.
Become aware of your breath. Begin to
notice the flow of breath in and out of the body. Become aware of the
quality of the breath, the texture of the breath, the temperature of
your inhalations & exhalations.
Without trying to change or force
anything, simply observe the breath and become aware of the subtle
movements of the body, the belly and chest moving as your breathe. Allow
all your attention and focus to be on your breath. If thoughts come,
simply let them pass by like moving clouds, without attaching on to them
or moving into a dialogue with them, just observe them and then let
them go – keep coming back to the breath as an anchor point.
As you settle, start to think about
lengthening your inhalations and exhalations, each round becoming a
little fuller in the body and slower. Then begin counting the breath,
keeping it nice and soft in the body with no force or feeling of strain.
Begin to inhale to the count of 4,
exhaling to 4. Once this feels comfortable you may lengthen to counting
up to 5, 6, and so on.
If the mind wonders that is ok, just keep returning to the breath and the counting as your focus.
When the time feels right, slowly take
your awareness back to the body, feeling all the parts of the body,
notice how they are feeling.
Take a moment of stillness without
control of the breath to observe how you are feeling and when you feel
ready begin to ground your feet, legs or back down into the Earth and
slowly start to open your eyes.
It can sometimes be nice to sit quietly for a few moments after meditation, before jumping up and continuing with your day.
Practice this as often as you wish and
for however long feels comfortable. Each time you practice it will feel
easier and you will find that you will naturally be able to stay in
meditation for longer. Play around with meditation at different
times of the day and in different spaces to see what works best for
you, and feel free to get creative and make it your own practice.
Interested in learning more about
meditation? You can join Natasha on a retreat with The Retreat
Collection for a great start on this journey, the opportunity to learn
new techniques and the chance to practice in the perfect setting.
Check out our upcoming retreats visit www.theretreatcollection.com
Happy Meditating!
