Meditating and clearing your mind can be simple with consistent practice. Here’s a basic guide to get started:
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1. Find a Quiet Space
Choose a spot where you won’t be disturbed—sitting or lying down comfortably.
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2. Set a Timer
Start with 5–10 minutes, and increase as you get more comfortable.
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3. Focus on Your Breath
• Close your eyes gently.
• Inhale slowly through your nose.
• Exhale through your mouth or nose.
• Feel the breath going in and out—this is your anchor.
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4. Notice Your Thoughts (Don’t Fight Them)
• Thoughts will come—it’s normal.
• When they do, gently return your focus to the breath.
• Imagine your thoughts like clouds passing in the sky—acknowledge, then release.
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5. Use a Simple Mantra (Optional)
• Repeat a calming word silently like “peace”, “still”, or “let go”.
• This helps refocus your mind when it wanders.
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6. Body Scan (Optional)
• Slowly bring awareness to different parts of your body—from head to toe—relaxing each as you go.
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7. Finish Gently
When the timer goes off:
• Open your eyes slowly.
• Take a few deep breaths.
• Stretch if needed.
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Tips:
• Don’t expect a blank mind—the goal is to return to calm focus when distracted.
• Apps like Headspace, Insight Timer, or Calm can guide you.
• Morning or before bed are good times to start.
~ Joe Gradia