Meditation for Everyone
By: Dale McD – BaseFive, Published on 08/02/2020
- Boosted ability to empathize with others.
- Development of positive emotions such as love, bliss, and gratitude.
- Greater self-acceptance.
- Increased feeling of purpose and direction.
- Enhanced focus and drive.
- Decreased tendency towards judgement of self and other
How to Make Time for It
- Wake up 10 minutes earlier (it gets easier I promise!).
- Take 5 minutes of you-time during your meal break at work.
- Set time for it wherever you schedule your other important tasks and commitments, whether it’s Microsoft Outlook, Google Calendar, or on the white board beside your desk.
- Outsource everyday tasks, like grocery shopping, cooking, and clean up (here’s where Foodom can help!).
How to Meditate
- Find a comfortable sitting position on a chair, a cushion or BASE BENCH.
- Become aware of your body, turn your attention to the level of sensation within your body.
- Begin to focus on your breath, attune to the sensation of air moving in and out of your body as you breathe. Let this be your anchor to the moment.
- Notice when your mind has wandered and simply witness the wandering mind without judgment.
- Be kind to your monkey mind. Don’t obsess over the content of the thoughts you find yourself lost in. Just come back to the breath.
- Close with kindness. When you’re ready, gently open your eyes and pause for a moment and take in your surroundings before rising slowly, mindfully.
- Designate a peaceful space to keep coming back to. Make this your ‘zen zone’.
- Meditate at the same time each day. To help make meditation a habit, carve out space in your schedule the same time each day and commit to following through.
- Take it slow and steady. When beginning the practice, you may experience anxiety and restlessness. With consistency, over time you will notice more space between wayward thoughts and the time will pass more quickly.
- Check-in with your posture, sit up straight so that the energy can move easily up the spine. Set your shoulders by rolling forward, up, and back, then relaxing into this new position. Drop your chin slightly, creating a slight stretch at the back of the neck to decompress the upper back.
- Try a guided meditation! These are the ideal way to begin a meditative practice. Freeing your mind to relax and follow along with the instruction.
A guided introduction to bring awareness and intention to that universal tool, the breath. Learn to find new space within, and surrender to the breath as you calm your body, mind and spirit. As you attune to the gentle flow, you will soon find that with aware breathing you can regulate your state of being!