I heard this at the "Meditation Weekend" I attended at the Chopra Center in Carlsbad last weekend. And, it really resonated with me. Be the best that I can be - not the best that someone else can be. Celebrate your uniqueness. Embrace who you are - not who someone else is or who someone wants you to be. This is what this means to me. The weekend was awesome - filled with meditation, personal mantras, insightful talks, and renewal - healthy food and yoga. I also won a contest there for a $500 voucher to take another seminar. So, most likely you will be hearing more about this in the future. I am contemplating taking their Perfect Health Teacher Training program to augment my Holistic Health Coach Certification, so I can better help others get healthy.
I realized I never reported the final results of my week at the Biggest Loser Resort. I ended up losing 7.5 pounds that week, and then another 3.5 pounds since then. So, that 11 pounds total. Yippeee! I have been exercising 4 or 5 times a week since I have been back, and eating well. I am also following the 90/10 rule and allowing myself to have two or three meals with some higher carb/fat foods. YAY! This is really helping me keep on track.
Here are some tips on meditation that might help you get a meditation practice started and some of the benefits:
Why Meditate?
There are many benefits to meditation, though the four main reasons someone would meditate are for emotional, mental, physical, or spiritual development.The benefits include everything from:
- Stress reduction
- Increasing creativity
- Pain management
- Emotional healing
- Raising consciousness
- Relaxation
- Being closer to God
- Peacefulness
- Increasing energy
- Mental clarity
- Greater self-awareness
5 simple steps for concentration meditation
1) Pick a focus for concentration
To stay in a meditative state it can help to have a mental device to keep your mind anchored and occupied. I suggest using a mantra or word of some sort. There is a wide range of mantras or sayings that can be used, so make sure it is something you can connect with emotionally.
Types of mantras or focus words could be something from your religious or spiritual tradition, or simply something that brings you comfort. Experiment with different words of phrases, for example, using the word “peace” or “love” or silently reciting a short prayer.
2) Find quiet environment and comfortable position.
Find a quiet place where you will not be disturbed. As you progress, using the same environment can limit your ability to meditate in other settings, but for a beginner, a quiet environment will help to develop a routine and maintain focus.
Make sure you are physically comfortable. You can lie down or be in a sitting position, though a good starting technique is to sit in a comfortable position. It can be easy to fall asleep while lying down.
The important thing is that you’re comfortable and not distracted and fidgety. Make sure your body is relaxed and you’re free of tension. Stretching can be done before meditation begins to prepare the body.
3) Breathe slowly and naturally
Begin by breathing slowly and naturally through your nose focusing on your breathe. Gradually begin incorporating your focus word as you exhale, or repeat a longer mantra along with inhalation and exhalation.
The breathe can also be used as a focus of concentration separate from a mantra, though, a mantra or word can help to maintain concentration and avoid the wandering mind. It also offers an emotional connection to the experience and a way to enhance spiritual development if that is a goal.
4) Don’t worry about how you’re doing
This is one of the most important points to emphasize. Meditation can be a difficult practice to establish because of the perception that there’s a right and wrong way to do it. The intention to meditate is the most important aspect of the practice and keeping an open-mind to the process makes it more enjoyable and fruitful.
This is part of learning mindfulness, as thoughts come and go we are able to continue meditating without becoming mentally and emotionally attached or frustrated. Don’t worry if you’re doing it right, just know it will become more natural as time progresses.
5) Continue for 10-20 minutes
In general, to gain the benefits of mediation it’s important to meditate for at least 10 minutes or so. It depends on the reason you are meditating, but often for any health or relaxation benefits the body needs to time to adjust.
Though, don’t push yourself and try to meditate longer than feels natural or comfortable. If you’re having a tough time, you can always stop and try again later. Forcing mediation to happen will make the practice more difficult and less enjoyable. If you’re falling asleep you can use shorter breathes to stay more alert.
After 10-20 minutes remain seated for a few minutes and recall and reflect on your meditation experience.
How do you feel different? What images or thoughts were going through your head?
It can be helpful to have a journal or something to write about your experience to help with recall.
Take a few moments to stretch and balance your energy.
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