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Tips For Meditation

1. Start small.  I began with this 8 minute meditation and grew from there.  If you’re feeling very anxious about it, start with 2 or 3 minutes.

2. I find that guided meditations can be helpful if you’re finding your mind wandering too much.  Additionally, apps like Calm or Headspace can be very helpful if you’re looking for an easy place to start.

3. Cultivate a warm and inviting space for yourself.  J loves to meditate at the top of our hikes or on the beach.  I love laying down with the windows open, the sun streaming in and fresh air circulating throughout the room.  It is a common myth that you can only meditate in lotus position.  Other times, I enjoy setting up my diffuser with essential oil blends I personalize for myself, depending on what mood strikes.  Some of my favorite essential oils for meditation are clary sage, frankincense, myrrh, helichrysum, and vetiver.  You may desire a cool, dark room or to be submerged in water.  Find what works for you.

4. Explore what method of meditation works for you.  I enjoy yoga nidra but J does not.  He likes to go out in nature and listen to binaural beats.  The study of sound therapy is fascinating and opens up many more options.  You could also practice meditation while walking, laying on the beach, in a hot air balloon…you get the idea.

5. Find a meditation partner.  This helps with accountability and strengthens your bond with that person.  Since I started meditating with my husband, it has significantly increased our intimacy.  It’s like taking a regular mini vacation or spa day together.  It’s a very independent experience but somehow, it’s transcendent and we link up our energies together with similar goals in mind to lend strength to those affirmations we keep.

I also love meditating with wind chimes and singing bowls.

6. Be kind to yourself.  Don’t get too caught up with this or that.  If you find negative thoughts starting to creep in, allow them to pass by.  You can learn to observe and not interact.  Don’t give those thoughts power.  Recognize it’s a thought you’re having and allow it to move on.  Focus on a beautiful affirmation you want to gift yourself.  Focus on deep breathing.  Breathe in the good, breathe out the bad.  You could even focus on a specific part of your body.  You could imagine your heart beating melodically and it glowing a deep loving red as it gives life to every part of you.

7. Be patient.  Don’t throw in the towel just yet!  It took me awhile to warm up to it and I think it had a lot to do with the mental roadblocks I maintained.  Once I let those go, I was freely receptive but don’t expect results overnight.  Sure, it can serve to calm and destress you immediately, but true signs of progress may not manifest in your daily life this week or next month.  The true testament to its healing ability for me personally has been my shift in thinking.  It’s slow and gradual but significant.

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