In August, I posted an article on how to calm the “monkey mind” during meditation. The article explored the chatter that often happens while entering into a meditative state. It offered tips on how to alleviate the mind’s chatter.
After posting the article, several readers reached out to me stating they didn’t understand how to start a meditation, forget worrying about the “monkey mind.” Valid point!
Let’s Start at the Beginning
It is always helpful to start from the very beginning. So let’s rewind, take a deep breath and begin with the basics of meditation. To start, take a moment to review this Four Directions Wellness You Tube video that explores meditation, guided imagery and mindfulness. Don’t worry! It’s a very short video.
Now you have just reviewed the differences between meditation, guided imagery and mindfulness. A key question is would you prefer to meditate in silence or would prefer to be guided through a meditation. Most people learning to meditate, especially in the United States, prefer a guided meditation or guided imagery.
If you are one who would prefer to be guided, then there are numerous apps available for your consideration. There are all kinds of new meditation and mindfulness apps that have flooded the market place. Some begin as free offering and expand into a subscription while others require payment from the start. Most also have meditations that are short, ten minutes or so. A comparison of some meditation and mindfulness apps is helpful to get you started.
Preparing Your Meditation Space
You have determined the type of meditation practice you will have and also have identified a way to begin with guided imagery if you wish. Now let’s talk about using your senses to support your effort! First, it is important to remember that comfortable clothing is a must. Be comfortable.Now determine where in your living space you plan to meditate. Will it be in your bedroom? Not necessarily advisable as we prefer to have you sleeping there but if there is no other place, then the bedroom will work. It is really best to find a comfortable spot with little distractions either indoor or better yet out in nature. Be sure that it is comfortable and do a gut check to be sure it feels right!
Using Your Five Senses
We also want to start, if possible, with using all of our senses to support the meditative practice. Take a moment to think through ways to incorporate your five senses. Here are some examples.
- How would you like to include hearing? Music, being outdoors, guided meditation?
- How would you include seeing? Lit candle, watching the sunrise, being in a park?
- How would you incorporate smelling? Incense candles, nature or ginger tea?
- How would you include tasting? Ginger tea or other drink?
- How would you like to incorporate feeling/sensing? Sitting in a comfortable chair, feeling the ground or holding a warm cup of tea?
Many of the options include more than one of your senses. After taking a moment to determine which work for you, take one additional minute to add “meditation” to your weekly calendar. You include it as if it were the most important appointment in your day. And make it work for you. Does 6 am work best for you? Or right before you go to bed? Or maybe it is noon on most days.
Now you are ready to begin. You have your guided meditation app ready to go. You have a few sensory options to include with your daily meditation, helping your whole body to recognize it is time to meditate. And you have scheduled when you will do your daily meditation.
Enjoy!