Being healthy isn’t just about what you eat or how often you workout. We all need to slow down and meditation is the best way to do that. I know, I know – I can hear you already. “I can’t meditate. I don’t have time. It’s not for me. What does meditation have to do with being healthy?” Trust me on this one. Meditation creates the foundation for living the best version of your life. It allows your body and mind to slow down and focus on your breathing. You will make healthier food choices, be more joyful, allow stress to fall of you, and move through your day with ease.
Meditation doesn’t need to be scary, overwhelming, or perfect. You can meditate anywhere for any amount of time. Sometimes you will be totally in it and other times your to-do list will dominate your thoughts. When I began my own meditation journey, I couldn’t sit for more than sixty seconds. So that’s exactly what I did. I would wake up in the morning, sit up in bed and set my cell phone alarm for one minute. Eventually one minute turned into two into three and before I knew it I was craving the stillness.
Get started with a meditation practice today with these 3 tips:
Start your day with silence
Sometimes I know that I am going to have one of those days. I just wake up in a funk that I know I’ll carry with me through my crazy day. I can easily get stressed out before my feet have even touched the ground. Instead I approach the day with ease by starting with meditation. Before I even open my eyes I will sit up in bed and breathe deeply for a few minutes.
Meditation doesn’t always need to be silent. Create a playlist of songs that amp you up, relax you, and speak to your soul. Pop in your headphones and go deep. You can sit with your eyes closed, take a soulful walk, or lay in savasana after yoga class. Just be sure to breathe!
Just let your thoughts happen
There is no right or wrong way to meditate and having random thoughts pop in and out of your mind doesn’t mean that you’re not doing it right. Thoughts will continue to move in and out of your mind. Simply witness them and then release them (“Oh hey to-do list, I see you, and I let you go.). It always comes back to your breathing. If your mind is racing, silently recite “Let” on the inhales and “Go” on the exhales.
Here is one of my favorite meditations:
Gratitude meditation – this is a great way to start or end your day
- Sit up comfortably
- Close your eyes
- Breathe* in and out through your nose
- On each inhale silently recite “I am grateful for”
- On each exhale silently list one thing that you are grateful for
- Repeat for several minutes
*Yogic breathing: place your hand on your belly and breathe in and out a few times. Is your stomach expanding on your inhales and contracting on your exhales? If so, great – you’re following yogic breath. If not, don’t stress. Many people are breathing in the opposite way. Set the intention to be aware of your breath. Check in throughout the day and before you know it you’ll be yogic breathing by default!
I help my clients establish a simple but effective meditation practice. Schedule a free coaching consultation to talk about how meditation can become part of your self-care routine.