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If you’re a beginner and want to get started meditating right away try the following.
Find a quiet place and a time that you can dedicate 15 minutes to where you can be alone. Sitting up in bed early in the morning is best, or, if that is not possible, sometime in the evening, when you are not tired. It is recommended not to meditate just before you go to bed. You may be tired and fall asleep.
Once you dedicate a place and time keep the same time everyday. In essence, you’re making an appointment with your spirit guides, teachers, inspirers, and loved ones (aka Spirit).
A few points to make clear:
- Your mind will wander, a lot a first, but will decrease as time goes on. Stopping the flow of thoughts is like trying to stop Niagara Falls with a bucket.
- I like to keep a pen and paper handy. During the quiet time while your mind starts to rest, you may remember important events like, “Oh my, I need to pay the water bill.” Write these down so you mind won’t keep dwelling on them.
- No time spent with Spirit and God is ever wasted. You may feel like your meditations aren’t going well. Don’t get discouraged. Just keep meditating. Spirit is working on you from their end. Give them this time as well.
- If your mind is active and won’t quiet then it needs this time to process. Let it process these thoughts. Your mind will quiet down. It sometimes takes me 10-15 minutes before my mind settles. This is okay. My mind needs this time without outside stimulus to process the days events.
- Keeping the tip of your tongue on the roof of your mouth just behind your front teeth. This helps the saliva go down your throat so you don’t have to swollen as much.
- Get comfortable and try to stay still. A still body helps keep the mind still. If your uncomfortable and need to re-adjust, do so and get comfortable. Afterwards go back to observing your breath.
Simple Meditation
You can start with an opening prayer, dedication, or you may want to ask for guidance.
Start the meditation by observing your breath. Feel the air enter your nose and lungs then feel the air as it exits you lungs and mouth. If you mind wanders, acknowledge the thought, if it’s unimportant, calmly go back to observing your breath. This back and forth between observing and thinking is normal and the time you spend in thought will decrease with time.
I recommend not using a timer if your meditation is interrupted with thought about when it will go off. End you meditation when you feel ready. It’s not the amount of time that is important. The fact that you’re giving yourself this quiet time is what is important.
Lastly, keep a meditation journal of any inspiring thoughts, intuition, and how your meditation went. I use Day One Journal on my iPhone.