Welcome dear hearts and blessings for a peaceful day. We pray these few words find you in a great frame of mind, however if you are feeling stressed, tired and anxious and looking for relief, then today’s Moment of Calm post, Meditation For Beginners-7 Simple Steps To Let-Go Of Stress And Find Inner Peace, is offered to give you the basic guidance you need to try meditation as a way to feel better, have more energy and calm and clear your cluttered mind. Once you are in this state, it is easier for you to have more fun and laughter in your life as you deal with the 101 things you have to do for your family and business, which can leave you feeling exhausted and irritable.
From personal experience in coping with the aftermath of grief and loss whilst still trying to look after my 3 young daughters and hold down a demanding job as a Probation Officer in a manic inner city borough in London, I can vouch for the effectiveness in meditation as a good stress management tool and simple way to help yourself regain your calm and sense of peace and purpose in life.
Meditation For Beginners – 7 Simple Steps To Inner Peace
STEP #1 Find A Quiet Space Where You Can Practice Undisturbed
For many beginners, finding the “right place” to meditate is often the first hurdle you encounter. If your home and work space is cluttered and full of noise and other people, it can be hard to find somewhere peaceful and quiet where you feel comfortable enough to meditate.
TIP: Be Creative: Look outside your usual environment, maybe there is quiet space or empty office you can slip into during your lunch break. When my girls were little, I often sat on the top of the stairs, between household chores and looking after my family to get five minute quiet time!
STEP #2 Set Your Intention
When you start to meditate, all kinds of thoughts, feelings and sensations arise in your mind. Your mind will find all kinds of reasons for you not to meditate and because you are so used to always being on the go, being still and meditating can feel alien.
TIP: As you know, your thoughts determine the outcome of your behaviour. If you truly desire inner peace and relief from the business of your day, make that the focus of your day and consciously remind yourself of the bigger picture of life.
STEP #3 Find A Comfortable Seated Position
This can be on a chair, on the side of your bed, the floor or meditation cushion. The key thing here is to be comfortable.
TIP: Stretch Your Body Before Settling Down To Meditate
A few gentle yoga stretches, for example, wiggling your toes and making a few small circles with your feet; stretching your arms straight up above your head and leaning to the left and then to the right side of your body, helps to release the build up of muscular tension in your body which makes it easier for your body to relax and you sit still.
STEP #4 Check Your Posture
When you meditate, you want your spine to be long, body aligned and open, not tense and cramped up.
TIP: Take a few moments to become aware of how you are sitting. Uncross your legs, make sure your feet are flat on the floor, toes pointing forwards, rest your hands on your lap and gently squeeze your shoulder blades together (which helps to open up your heart centre), lengthen your spine and lower your shoulders away from your ears. Check you aren’t clenching your back teeth or locking your jaw…SMILE …that’s the quickest way to release tension in your face!
STEP #5 Make A Sound
Take a few minutes to hum quietly to yourself, or open your mouth wide and say quietly to yourself the sound “ahhhhhhhhhh” or “ooooooooooo” or even “eeeeeeeeeeeeeeeeeeeeeeeee”
TIP: Making a sound before you formally start to meditate is another way to release stress and tension and naturally slows down the flow of your breath and helps to refocus your mind on your breath. (In fact, if you are really short on time, you could just sit quietly and repeat these three sounds for 3-5 cycle and you’ll feel calmer!)
STEP #6 Focus On Your Everyday Breath
Turn your attention to your everyday breath, don’t change the way you are breathing but just start to notice and explore HOW you are breathing, for example notice how long your in- breath is and how long your out-breath last; notice what happens to your belly and chest as you breathe in and out.. Maybe notice the feeling of the out- breathe on your upper lip, or even see if you can hear the sound of your breath.
TIP: Learning to become aware of how you are breathing, what happens to your body and even your mind as you breathe helps you turn your attention away from the everyday noise in your life and chatting thoughts of your mind.
STEP #7 Breathe In … Breathe Out … Breathe In … Breathe Out…
Stay focused on your breath as you gradually allow your everyday breath to go deeper and be longer. Stay in this state for two – five minutes and then sit quietly for a few more moments in quiet reflection before getting up and re-engaging with your day.
TIP: Sometimes it helps to set your phone timer for two – five minutes before you start the practice, close your eyes and say a few positive words quietly to yourself as you breathe, which helps the mind the focus and concentrate. For example, once you have settled into being aware of your everyday breath, you can start to quietly say to yourself as you focus on your breath… “I breathe in … I breathe out” and co-ordinate the words with the movement of your breath…” I breathe in … I breathe out … I breathe in … I breathe out…. I breathe in … I breathe out …”
NEXT STEP and FINAL THOUGHTS
Learning to meditate is a life-long gift you give to yourself. Like any new skill it takes time to master and make the practice part of your everyday routine. The more you practice, the easier it becomes for you to feel happy and stress-free.
If you want to feel calmer, have more energy and be able to relax and unwind your mind yet struggle to meditate by yourself, feel free to Skype me (my Skype name is ntathu.allen3) and I’ll be delighted to spend the time listening to your challenges and concerns about meditation and sit quietly with you whilst we practice the above seven simple steps to meditation. How cool is that!!!
Also, if you mediate, from your experience, what steps and tips have I missed out that you feel would help someone new to the practice learn meditation faster?
Share your thoughts in the comment box below because your words can help someone going through a hard time to feel better about themselves and regain hope for their future.
And as usual, please share today’s post Meditation For Beginners, 7 Simple Steps To Let-Go of Stress And Find Inner Peace with your family and friends on Facebook and Twitter. Thank you.
And finally, as we bring today’s post to a close, may your heart be filled with moments of calm as you move gracefully through your day. Be happy and be glad.