Want more peace? Get more presence. 10 Simple Steps to Help You Get Started.
Presence is good, but control is even better. How you get control (over your mind) is coming into the present moment and diverting your thoughts into the ether so you can rest the mind – just for a bit.
The science is in and it’s proving that meditation has many health benefits, reduces stress and provides an overall sense of peace. It’s the cheapest way to find serenity and yet so many people feel as if it’s this elusive thing that you can’t find or afford.
All you need to get started is 5 minutes. Look at your calendar and see where you can fit in 5 minutes. Preferably 10. It will take you a couple of minutes to get settled in a chair, seated against a wall or lying down on your back. You do not have to sit up in a “cross-legged” position to meditate. You can sit on a chair with your feet touching the floor OR you can lie down on your back and relax. Bring a timer – I use my phone timer.
- Find your quiet place, where you can be undisturbed (by anything or anyone) for 10 minutes. Set your timer for 10 minutes.
- Get into your comfortable position either on a chair, back and seat against a wall or lying down.
- Lay your hands on your belly or by your side.
- Bring your awareness to your breath. Don’t even deepen it…just raise your level of awareness and notice your breath. Notice the rise and fall of your belly. Notice the cool air entering the nostrils and the warm air exiting. Feel your bodily sensations as you notice your breath.
- Allow your shoulders to relax and release tension consciously through your exhales.
- Let go of any expectations…just continue to breathe and enjoy the quietness/solitude.
- When your timer goes off, notice how you are feeling and ask yourself, was that long enough?
- Look at your calendar and find another 10-15 minutes when you can repeat the above process.
- Repeat the process at least 2 more times. See if you crave more time in quietude or less. I usually crave more.
- Work your way up to 30 minutes, just focusing on the breath. There are no tricks…when you pay attention to the breath, you are less likely to focus on your thoughts. As you notice your thoughts, notice them, then get back to breathing. Do not judge your thoughts or place any emphasis on them. Commit to being with your breath.
That’s it. You set aside some time, give it a go and see how it feels. It will never be bad for you. It might be hard for you to be still. You might really hate it (I doubt it). You might really love it. It could change your life and bring you more peace, serenity, balance, kindness, patience, joy, fortitude, love and all kinds of good things. And who doesn’t want more of those things? Harmony is what I’m going for – in all relationships – and meditation helps me have more of that. This is a mind-body practice/tool that can help you find more inner peace.
I hope this helps you realize how simple this process really is. There are many ways to meditate, but this is the simplest way to get started. If you like it, then buy yourself a book on meditation and learn all the different techniques, but for now, just give it a try!
Post a comment here if you have tried meditation and either like it, love it or hate it.