Photo by Le Minh Phuong
- Choose a time and place that suits you
- Choose somewhere you won’t be disturbed;
- Choose to meditate only when you feel ready;
- If you can’t follow your breath and quiet your mind, don’t stress. Stop and begin again later.
These are the four basic rules I give to all of my students when they come to me to learn meditation.
In a place of meditation, know that you are safe.
Meditation is your gift to your body, mind and soul – somewhere for it to slow, restore and replenish.
- Seat yourself comfortably on the floor or in a chair – try not to lie down as you’ll fall asleep! The aim is to try to remain as still as possible resisting the urge to fidget or scratch!
- Place your hands in prayer position at your heart centre or gently in your lap with your left hand cradling your right, thumb tips touching gently;
- Gently close your eyes so they are relaxed;
- Straighten your back so you are evenly balanced on each buttock;
- Tuck your chin slightly towards your chest so your neck is straight;
- Begin to focus on your breathing – through your nose, breathe in to four count, breathe out to four count – try to ensure that the in breath and the out breath are of equal duration;
- Listen to your heart beat and notice that with each in and out breathe, the rate will begin to slow;
- Your mind will keep chattering away – thoughts will come into your head – try not to pay them attention, let them come and go without engaging them;
- Remain in this position for as long as is comfortable but try for at least five minutes;
- Enjoy the sensation of the breath;
- When you are ready, slowly bring your awareness back to the room and gently open your eyes. Notice the relaxation in your body and your mind.
Alternatives to four count breath;
- Say the mantra ‘AUM’ (pronounced ‘ohm’) each out breath;
- Count backwards from 100 on each out breath and begin again each time you forget where you are up to; or
- Open your eyes slightly and focus on the flame of a candle, a mandala or picture, or a spot on the floor in front of you and gently breathe in and out evenly.
Don’t become frustrated and stressed at the mindless chatter that will keep going on in your head – this is your Ego trying to engage you – learning to meditate is a new tool and your Ego just needs to get used to it! If you can practice this for five minutes each day you will find the chatter will become less and the mind will welcome quiet.
I am a spiritual life coach, mentor, meditation teacher, reiki master, holistic life coach and energy healer. I work with women and guide them into their empowered selves by rediscovering their inner strength, self-worth, power and freedom so that they reconnect with their Higher Selves. What I’m truly passionate about is working in collaboration with other conscious women to bring healing and balance to the world. Connect on Facebook and Instagram. Safe journeys, Namaste Leanne