Have you thought about trying meditation? Maybe you have already tried it and find it challenging? Here are some back-to-basics tips that everyone can enjoy in their own meditation practice! 🙂
5 Meditation Tips To Remember!
You could try guided meditations to begin your meditation journey…
Whether you’re new to meditation or want some new inspiration in your practice, I find that guided meditations are wonderful! It gives you a space of guidance to focus on through words and sounds. As there are so many types of meditations, it is also a fun and easy way to explore which feels right for you.
YouTube and other video channels offer many free guided meditation tools. Do an online search for a guided meditation in an area that you want to work on and I am sure something will pop up that is right for you!
Start with a shorter time period and work your way up to longer periods…
Timings have a deeper meaning and gives us different results from our meditation practice. To begin, start with shorter periods of time. Use a timer to keep the same amount of time – and slowly work your way up to longer periods.
Time periods: If you want to look at the deeper meaning of time periods, here is a good guidance.
3 minutes: Affects circulation (blood) and electromagnetic field.
11 minutes: Changes glandular system and nerves.
22 minutes: Balances and coordinates the three minds.
31 minutes: Affects all the cells and rhythms of the body and all layers of the mind’s projection.
62 minutes: Changes the gray matter of the brain. Integrates the subconscious “shadow mind” and the outer projection.
2 ½ hours: Holds the new pattern in the subconscious mind by the surrounding universal mind.
Days to explore…
40 days: Change a habit.
90 days: Confirm the habit.
120 days: You are the new habit.
1,000 days: Mastery of the new habit.
An example for starting a practice:
You could start with a 3 minute practice and work on the same meditation for 40 days if you are working on a specific area.
Don’t worry about a quiet mind… Focus on your awareness of what comes up!
One of the things that many people say is that they find it hard to keep a quiet mind throughout meditation. What if you used this sacred time to allow everything to come up instead?
Bring awareness to the thoughts, instead of fighting them to be silent. Listen to what comes up in your body, through emotions/feelings/thoughts/etc. Don’t get too attached to what comes up, but keep track… Be the observer and you’ll find that you start to notice what is really going on in your inner world through awareness.
Many people find that the first meditation sessions or the first part of each session will bring up more – before the mind has time to become more relaxed.
See what comes up for you… with no expectations and you can use this as a powerful tools to listen to your inner guidance and where you are now in your life.
Use your breath to guide you…
Our breath is the very reason we are alive! Let this be your foundation to return to whenever you can. When you use your breath and work with it, you can also expand or release what is coming up within.
Set an intention at the beginning: Use the first deep breaths of your meditation practice to set an intention to your session.
Long Deep Breathing: A beautiful breathing techniques to use – Read more here!
Inhale deeply: To expand, to inspire, to bring love within, to relax any area of your body, to connect with your heart space
Exhale through the mouth: To cleanse, to release a challenging thought or emotion, to let go of something, to allow your Self to channel outwards
Keep track of your meditation journey through a journal
When we have a regular meditation practice, many things can come up. A good way to release and keep track is by writing a journal after each meditation session.
Example reflection questions:
- What came up in my body?
- What thoughts stood out for me?
- What images did I see?
- Did I learn anything about my Self today?
- How am I feeling before/after my session? Scale 1-5 (1 being very stressed, 5 being very relaxed)