The Beginners Guide to Meditation
We all start somewhere…
When I talk to clients about relaxed breathing, I get the look of fear with the immediate response “well, I have never been good at meditating”.
This is the first thing I want to highlight- the misconception that meditation is something that we can be bad at! The second thing I want to highlight is that if you can breathe, you can meditate. And the third- you only need TWO minutes a day.
The most important thing to remember is to start with where you are at. It is really as simple as that.
The benefits from two minutes of slow, rhythmic breathing have been shown to reduce stress and increase our impulse control in as little as 6-8 weeks.
What if I can’t shut off my brain?
That’s okay! Every time you notice that your thoughts have “wandered”, gently bring your focus back. Now you’re working on mindfulness! There is a stigma that we must be “everything zen” to meditate when all you have to do is “breathe”.
Try these tips to get the most out of your breathing experience:
1) Set a daily reminder
2) Ensure you are in a place that you can focus on your breathing
3) Use a timer and set it to 2 minutes
4) Focus on breathing into your diaphragm and past your belly button. Deeper breaths help with the relaxation effect and getting oxygen to our brain. If you shoulders are moving, then work on getting the air lower by letting the belly expand.
Can I do more than two minutes?
Of course! 2-20 minutes of relaxed breathing shows the most benefits for the brain. Anything over 20 minutes can have other benefits unique to you such as time for you, spiritual health, etc.
Types of guided meditations
1) Block Breathing
4 counts in
Hold for 4
4 counts out
Hold for 4
Repeat!
2) Sensory meditation
Focus on how a drink feels when you take a sip
Focus on things you can see
4 blue walls
1 brown chair
And so on,
A fragrance you can smell
3) Body Scan
What does it feel like to be in your body?
Search from the top of your head to the tips of your toes and gently release any tension
