So, you want to meditate…

Rheinaue Park
Pond in Japanese Garden, Rheinaue Park, Bonn Germany     

Meditation has been proven to provide a lot of benefits for people of all ages. If you are feeling stressed or overwhelmed, taking a few moments of your day to “sit” can improve your health. Give it a try. Below are some tips to get you started:

  1. Time: Try to find a regular time to commit to practicing. Also think about the length of time you are going to set aside for the practice. No need to start with more than a few minutes, you can always adjust your time as you progress.
  2. Space: You want to be away from distractions and try to find a quiet area.
  3. Comfort: Remove any constricting clothing to be comfortable (belts, shoes).
  4. Easy stretching: Try some upper body stretches to get yourself situated: a few shoulder, arm and neck stretches can be a quick opener for tense muscles.
  5. Comfortable seat: There are different ways you can choose to meditate. Sitting in a chair is a good place to start. Make sure you feel supported and you can feel your feet firmly planted on the floor.  No need to sit in lotus pose.
  6. Intention: Find a purpose for your meditation. Do you want to breathe deeply? Do you want to feel calm? Decide what you want from your meditation practice each time you sit.
  7. Deep breathing: Often called belly breathing, your breath can keep you focused on the action of meditation. Taking slow deep breaths helps you find a rhythm and keeps the mind focused.

There are also other ways to meditate and create mindful practices in a lot of different areas of your life. Many people also try walking meditations, eating meditations, drinking meditations, and of course art meditations. Meditating is bringing awareness to the present mind into a deep focus. All you are doing is being aware of yourself in each moment.  If you can breathe you can meditate.

Rheinaue Park
Padmasana, lotus pose, Japanese Garden, Rheinaue Park, Bonn, Germany

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