Meditation, a beginner’s guide to an embodied practice
Simple Steps to Meditation: A Beginner's Guide to an Embodied Practice
Every day, we find ourselves bombarded with stimuli - from the constant notifications on our phones to the noise of our environment. It's no wonder that anxiety and stress have become common experiences. Amidst all the chaos, it's essential to find a calm and centered space within ourselves. That's where meditation comes in.
At its core, meditation is the practice of training your mind to focus on the present moment. It's a simple but powerful tool that can transform your life. Here are some steps to start a meditation practice, to understand what meditation is all about, and how to deal with the emotions that arise when you meditate.
What is Meditation?
Meditation is a technique that traces its roots back to ancient Eastern traditions. However, its popularity has skyrocketed over the years, and it's now widely practiced across the world. In its simplest form, meditation involves sitting quietly and focusing your attention on one thing like your breath, mantra, or body sensation. It's not about emptying your mind of thoughts but rather observing your thoughts and emotions without judgment.
How to Meditate?
Beginner meditators may find it challenging to sit still and focus on their breath or another technique for an extended period. But, with practice, it gets easier. Here are some simple steps to get you started:
Set a time and place: Choose a regular time and quiet space with few distractions.
Get comfortable: Sit on a cushion or chair with your back straight but not rigid, feet on the ground, and hands on your lap or knees.
Focus on your breath: Take a few deep breaths and then let your breath settle into its natural rhythm. Focus your attention on the sensation of your breath moving in and out of your nostrils.
Acknowledge thoughts: When thoughts arise, don't try to push them away, but merely notice and observe them without judgment. Then, bring your focus back to your breath.
Emotions Surfacing During Meditation
Meditation is a process of self-discovery, and as you practice, you may experience a range of emotions, some pleasant and some unpleasant. It's easy to get swept away by these emotions, but it's essential to remember that they are not good or bad, but just experiences. Tuning into such emotions can lead to a deeper understanding of yourself, and hence, it's important to approach these emotions with curiosity and compassion, rather than aversion.
How to Meditate with an Embodied Instead of Dissociated Practice
Embodied meditation involves bringing attention and awareness to the physical sensations and feelings in your body, rather than focusing only on your breath or other techniques. An embodied meditation practice can help you to connect to your body and experience presence, groundedness, and whole-body awareness.
To incorporate an embodied practice into your meditation routine:
Start by bringing attention to your bodily sensations as you meditate.
Focus on a body part: For instance, place your attention on your feet touching the ground or the sensation of your hands resting on your lap.
Notice Body Movements: With your eyes closed, you can notice the movement of your chest during breathing or the subtle swaying of your body.
In summary, meditation is one of the most effective ways to cultivate mindfulness, promote peace of mind, and alleviate stress and anxiety. By following these simple steps, you can start your meditation practice and incorporate an embodied approach to deepen your practice. Remember, the key is to be patient with yourself, practice regularly, and approach your emotions with curiosity and compassion. Happy meditating