In the wake of the Toronto Van Incident, I found meditation very useful last night to help me get to sleep. Becoming acquainted with relaxation techniques is invaluable. When you find yourself getting stressed, or anxious, these easy to follow meditation tips are restorative. They’ll help you get back to feeling in control and at ease in less than five minutes!
Tips for Before you Get Started
Once you get the hang of meditation, you’ll be able to concentrate and lead yourself through the series no matter where you are, but when you’re first getting into it the following tips will make it easier to stay focussed.
- Find a quiet area
- Wear comfortable and non-restrictive clothing
- Dim the lights
- Choose a cozy spot
- seated in a supportive chair with your feet able to touch the ground
- lying down on a bed
Intro to Meditation Series
- It all starts with your breathing. Allow your eyes to close gently. Take ten deep breaths, breathing in from your nose and exhaling from your mouth. You might find it easier to say “inhale” in your mind as you inhale and “exhale” as you exhale.
- Continue with five more deep breaths, this time focussing on following the journey of your breath from start to finish. Allow it to deepen naturally, and slow down. It’s okay if your mind wanders, just bring your focus back to your breathing.
- Listen to the sounds around you. What do you hear?
- Notice how your body feels. Start with your toes and work your way up. Which areas feel heavy? Where are you carrying tension? Let go of any negative feelings from today. Remember you are in control. In this moment decide to let go of your worries, of you stress, and feel the weight of it leaving your body.
- Return to your breathing. Deep and slow breaths. Even them out, count 5 seconds in and 5 seconds out.
- Now when you’re ready take yourself to one of your favourite spots. What do you see? What does the ground feel like? What sounds do you hear? Who is with you? Smile. You’re where you want to be.
The above video will lead you through the intro to meditation series. I suggest using it at first and then practicing going through the steps without it. Get acquainted with your inner voice being the only guide you need. That way you’ll be prepared to meditate wherever you are when stress or anxiety strikes.
Let me know how you liked it in the comments (=