These days most of us live very fast paced lives. That coupled
with the fact that technology dominates much of what we do at work
and in our own time means slowing down and unplugging is harder
than ever before. One way we can reconnect with ourselves and those
around us is through meditation.
What is Meditation?
Meditation is ‘a means of transforming the mind’. It encourages
concentration, clarity and calmness.
How do I start?
Some simple and effective meditation and mindfulness techniques
are:
1. Explore your senses
Stop reading this, pause for a moment and then slowly and
clearly say out loud 5 things you can see and then 5 things you can
hear. What did you notice? Hopefully your mind slowed down! This is
a very simple exercise that will bring you back into the moment and
can be applied anywhere and at any time. Practicing this exercise
over time should help you become more connected to the world around
you.
2. Bring awareness to your breath
Perhaps the most tried and true meditation technique is to
observe your breath. With practice, this can generate a sense of
calm and clarity. To do this:
- Sit or lie comfortably
- Close your eyes
- Begin noticing your breath, feel the sensation of air moving
into and then out of the body as you inhale and exhale - If your mind begins to wander (which it likely will) open your
eyes, name out loud 5 things you can see, close your eyes and bring
awareness back to the breath
3. For those with a very busy mind
An adaptation of the breathe meditation created by Australian
Meditation Practitioner Jeff Oliver can be applied:
- Relax and count how many breaths you take in one minute. In the
second minute stop counting and just feel each breath - Repeat the above exercise paying very close attention to the
sensations of breathing in and out and during the second minute
count how many thoughts arise
The number of breaths or thoughts you count is not important,
this is not a test. Simply enjoy being present.
4. Follow a guided meditation
This is an effective way for a beginner to grasp the basics of
meditation
- Guided meditations are audio recordings delivering you
step-by-step instructions on exactly what to do - These differ in length, intention, topic and style
- There are thousands available on platforms like youtube and
phone apps. Simply search guided meditation and begin trialling
until you find a style that works well for you
Top Tips for Beginners
- Make meditation a formal practice – like any skill, you will
improve with practice - Consistency is key – commit to 5 mins per day for 21 days and
it will probably become a part of your life you really value - Meditate with purpose – meditation is an ACTIVE process and you
need to be purposefully engaged - Accept that as a beginner you may find meditation quite
challenging. If you start to feel frustrated bring the focus back
to your breath
A great goal is to start out by committing 5 mins of
meditation each day.
Download the new Snap App in the App store and check out our
assortment of meditations and mindfulness resources!