How to Meditate
How to meditate for beginners?
(without Relying on Technology)
In the most recent decade, meditation has become quite mainstream in American culture, along with the rise of meditation apps. While there is nothing inherently wrong with utilizing tools such as Insight Timer, Headspace, or free meditations on YouTube (in fact, I am a frequent user of all of these), there is something to be said about having the skill of being able to meditate anytime and anyplace without having to reach for a device.
I'm sharing below a simple tool to teach you how to practice mindfulness meditation independently. Please remember to CHILL if you plan to meditate for one minute or one hour.
C - Choose your seat.
First, get into a comfortable position. Ideally, you'll want your back to be straight to enable you to take a deep breath. It's also good to minimize distractions before you begin, such as positioning your body in a way that doesn't cause pain and choosing a private place where you won't be interrupted by others.
H - Hold your awareness at the breath.
Start to notice the quality of your breaths. Are they deep or shallow? Are you feeling the breath in your belly? In your nose? Begin to notice each breath without judgment or trying to change it.
I - Intention setting.
Once you feel grounded in your breathing, take a moment to set an intention for your meditation. I like to think of this as your "Why?" Often, I use one word that resonates with me at the moment, such as peace, clarity, stillness, or rest.
L - Label your thoughts and emotions.
Inevitably, during your practice, you will lose focus on your breath and get caught up in a feeling or a story in your mind. When this happens, it is not a sign that you're failing but that you're doing it right and becoming more aware. Notice it, non-judgmentally, and label what's happening as "thinking" or "feeling."
L - Let go and begin again.
After you label your experience, let go of the thought or feeling as though it were a cloud passing across a blue sky. You can even tell yourself or the thought, "This is not helpful," or "I can think/feel this later." Right now, I want you to know that the focus is on being present or the intention you have set. Gently bring your awareness back to your breath.
While doing this, bringing the attitudes of self-acceptance and not striving for any particular outcome will allow you to benefit the most from this practice. So embrace tech-free meditation and discover the bliss of being fully present!
What do you think when meditating?
Meditating, I like to focus on my breath and be mindful of the present moment. My thoughts often drift away from the task, so I gently bring them back as soon as possible. Sometimes, I'll imagine a peaceful space in my mind or think about positive affirmations to help me stay centered. Ultimately, meditation is about
How do I know if I'm meditating correctly?
Most importantly, you're doing what feels suitable for you. There's no one-size-fits-all approach to meditation, and everyone has their unique way of meditating. That being said, One of the first signs that you're meditating correctly is a sense of heightened awareness.
This meditation can help you find peace and clarity, reduce anxiety, reduce ADHD symptoms, decrease depression, and create greater self-awareness — and it doesn't require a smartphone or app. Mindfulness practice requires a routine to sit in stillness for a few minutes each day.
If you're seeking a greater sense of connection with yourself and the world around you, I'm here to help. Schedule an appointment today, and let's embark on this journey together!
Katelyn Kosinski
Marriage + Family Therapist - IT
