Updated: Nov 17
I wanted to share with you a few practical tips to get started with mediation. Meditation has helped me to become more peaceful, more focused, less worried about discomfort, and more grateful for everything in general. It helps me set a positive sight on life.
You can start small and get better and better as you practice. Don’t expect to be good at first. It takes some practice. A little tip here: Essential oils helped me to get started, as they offered me some support to rely on.
These tips should help you get started and keep you going.
Be kind to yourself. It’s a learning process.
To start with, sit for just two minutes. Set a timer with relaxing chimes sounds (not the usual stressing “biiiip biiip”). This will seem ridiculously easy, to just meditate for two minutes. That’s perfect. Start with just two minutes a day for a week or 2. If that goes well, increase by another two minutes for another week. If all goes well, increase little by little and before you know it, you’ll meditate for ten minutes. Which is awesome!
Do it at the same moment each day. Structure and consistency are key to build habits and routines. For example, first thing each morning, or after lunch. I like to meditate after lunch, to get focused for the afternoon. It’s easy to say, “I’ll meditate every day,” but then forget to do it. Instead, set a reminder or put a note that says “meditate” somewhere where you’ll see it.
Just do. There is no right or wrong way.
Most people worry about where to sit, how to sit,... Start just by sitting somewhere you feel comfortable: a chair, your couch, the grass, your bed, or even on the ground. I personally love to sit crossed-legged on the ground either on the grass or on my living room carpet. Later you can worry about optimizing it so you’ll be comfortable for longer, lighting candles, burning sage or Palo Santo wood to clear the energy around you, but in the beginning, it really doesn’t matter much. For my part, I love burning sacred wood and applying my essential oils.
And now what? You’re sitting, your timer in on, how should you proceed? Well, close the eyes and focus on your breath and the essential oils on your wrists. Inhale. Draw your senses inward. It signals to the body and the nervous system you are transitioning from a state of outward focus to inward focus. Just place the attention on your breath as it comes in, and follow it through your nose all the way down to your lungs.
While focusing on your breathing, attempt to clear your mind. Yes, I said attempt. It isn’t an easy task, but over time it will become easier. When thoughts or feelings arise, keep bringing your attention back to your breath and the aromas of the essential oils. The key is paying attention to rest with the senses instead of with the thoughts and feelings in your mind. Think of your thoughts as clouds passing in the skies, look at them with a friendly attitude, and let them go without analyzing them.
If you find it too complicated at first, a good strategy is to start with a guided meditation. That's how I got started. You just have to focus on the voice. It's easier to start with. Here you have a video of guided meditation.
Don’t worry that you’re doing it wrong. You will worry you’re doing it wrong. That’s OK, we all do. You’re not doing it wrong. There’s no perfect way to do it, just be happy you’re doing it.
Really commit yourself for at least a month. Don’t just say, “Sure, I’ll try this for a couple of days.” Consistency is key at building routines, remember?
You can do it anywhere. If you’re traveling or something comes up there is always a way to meditate.
Essential oils to use for your Meditation Practice
I use essential oils of Frankincense, Opopanax, Cedarwood, and Palo Santo, known as the holy wood. The oils support spiritual connection and inner harmony. But you can go for any essential oil that makes you happy or relaxed.
1 tsp of carrier oil as coconut oil or jojoba oil (any vegetable oil will do).
2 drops of essential oils of your choice.
Apply on solar plexus and wrists.
Inhale aroma from wrist during medication and focus on its impact on your senses.
Or for more convenience, you can get “The Sacred meditation kit”. The chosen oils promote a feeling of connection to yourself and inner harmony. The synergy helps to ground and center and, therefore supports and deepens your meditation practice.
Relax and enjoy!
If you want to develop your personal meditation synergy with your specific goals in mind, contact us here!
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