Dianna Martino - Holistic Naturopath & Coach

Holistic Adelaide Naturopath

8 Steps to Begin your Meditation Practice

When the ‘to do’ list never ends, the thoughts don’t stop, worries grow numerous and your muscles seem to be in a constant state of tension, the moment you become aware that this is your current state, you can affect it. If you don’t have time for anything else, you have time for this. I am talking about meditation, stillness, connecting with your being. It makes all the difference. Take care of your mental and physical health, gain clarity and perhaps even some insight, nourish and rest your body and mind and reconnect with your being. You don’t need to wait until you are stressed to meditate, if you practice when you are in a good place it can make it easier to practice when you are struggling, busy and feel like you have no time.

This is a super simple start to your meditation practice:

  1. Choose five minutes in your day, upon waking in the morning or before you go to bed at night.
  2. Choose a place- it can be your bed, a cosy nook, a mat or cushion on the floor, your favourite armchair…
  3. Go to this chosen place at your chosen time
  4. Sit comfortably with your spine straight, the back of your neck long, your lips lightly touching and your eyes relaxed and gazing downward. Rest your hands comfortably in your lap or on your knees/legs.
  5. Set your gentle timer for 5 minutes.*
  6. Breath comfortably in and out through your nose
  7. Place your awareness on your breath- either your belly rising up and down, or at your nose where the air flows in and out.
  8. Each time you notice that your mind has wondered off, place your awareness back on your breath.

That is all. Keep bringing your mind home to your breath until your timer gently goes off.

 

*Avoid using a loud alarm that will startle you into stress. Insight timer is a free application you might like to try that has a selection of gentle bells that can ding to begin and end your practice, and you can set the duration of the timer.