Take Ten: Meditation 101

One of the quickest and most effective ways to start a daily routine is to introduce it into your life in small doses. Commit to yourself that each and every day you will give yourself 10 – 20 minutes to just rest, breathe and recharge. You recharge your cell phone every day; doesn’t your body deserve at least that?

Meditation can be very intimidating and many people who try it give up because they feel like they are not doing it correctly or that it is too difficult for them. I would like to very clearly say – THERE IS NOT A WRONG WAY TO MEDITATE. Whether you choose to embark on a great spiritual journey into meditation or you opt to simply learn and practice deep breathing and relaxation techniques, meditation should become your own unique retreat from the busy world.

Every person’s daily schedule is different, so you will have to decide on the best time of day and frequency that works in your life. If you are unrealistic about your ability to carve out a few moments for yourself, you will only add to your proverbial cluttered inbox by trying to force it into your life. If you find yourself struggling to come up with a workable schedule, consider waking up or doing to bed 15 minutes earlier than you normally do. One of the best times to meditate is first thing in the morning before starting your day.

First, create a space that is calming and relatively quiet. If you are a busy mom, ask your children or significant other to please help you have a few uninterrupted minutes. Turn off your cell phone, the television, your computer and anything else that might provide an interruption. Many people like to play music very softly to help their mind relax and refocus. I would suggest something without words as they can prove distracting. Another option would be a CD of natural sounds like water, wind, ocean waves or a crackling fire. These types of CD’s can be found in almost any department store.

Situate yourself so that you are comfortable. You can be sitting or lying down, with or without pillows, as long as you are comfortable and can relax.

Close your eyes and slow your breathing. Inhale deeply through your nose with your mouth closed as you mentally count to four. Then exhale through your mouth making a slight blowing noise as you mentally count to four again. Focus your attention on the sound of the air entering and exiting your body. Continue this exercise for several minutes until you feel that your mind is clear and the breathing has become comfortable for you.

For the first few days you practice this technique, focus only on the breathing and keeping your mind clear. Although some people have no trouble clearing their minds and focusing only on their breath, most people will struggle to keep their thoughts from wandering back to work or other issues in their lives. When this happens simply refocus your thoughts again to your breathing in and out. If you find it very difficult to keep your mind free of cluttering thoughts, try mentally keeping count on the exhalation breaths. Do this until you have exhaled 100 times. When you are finished you should feel calm and relaxed and ready to face the world.