We continue to discover the incredible benefits of a consistent meditation practice, including positive changes in the brain, decreased levels of anxiety, and increased immunity, creativity, happiness and well being. We all want that, right? When I talk with people about my meditation practice, and how it has profoundly changed my life, one of the most common questions I get is “How can I get started?”
If you are completely new to meditation, start slowly. Meditate five minutes a day to begin with and gradually increase over a few weeks. I now meditate twice a day for about 30 minutes each time, but it took me time to build up to that practice. It is not so much how long you practice, but that your practice is consistent.
The greatest benefits come from a daily meditation practice.
You can meditate anywhere. I like to have a special place in my home for my practice. Find a place that works for you. You can either sit in a chair, the couch or on the floor using a pillow for support. Keep your spine upright but not rigid. Although you may be tempted, don’t lie down, because you might fall asleep.
I recommend you start with the simple but powerful ten count breath meditation. On the inhale you count one, and then exhale, inhale two and then exhale, inhale three and then exhale, and so forth. Once you reach the number ten, start over with one. You may not make it all the way to ten before your mind wanders. That is normal. Each time your mind wanders, just bring it back to the breath. To help you get started, you can find my guided Ten Count Breath Meditation here: https://caseyconerlyyoga.com/meditation/
The morning is my favorite time to meditate, before the day begins. I also like to add a late afternoon meditation. It relieves the stress of the day and prepares me for a relaxing evening and good night’s sleep. You find what works best for you. The most important thing is not the time of day or how long you meditate, but that you do it every day consistently. After a few weeks of consistent practice it will become an integral part of your day and you won’t want to miss it.
You will have many different experiences during your meditation, ranging from profound insights to simple boredom. Welcome it all. If you are bored, just say to yourself, “This is what boredom looks like.” Let go of any expectations for your practice.
Meditation is about embracing what shows up in the present moment. The benefits of a daily practice will emerge over time, including greater self-awareness, self-control, increased calm and equanimity.
It will change your life.
Casey Conerly Yoga 