Silent Seated Meditation: Find a quiet spot in your home, outside, or anywhere free from distractions. You want to find a seat that is comfortable yet keeps you upright with a straight spine. I do not recommend lying down if you are new to meditation because it is too easy to fall asleep, and although it’s ok if this happens, you want to try your best to stay awake. My favorite is to sit on the floor on a pillow or yoga block so my hips are slightly elevated. If you’re in a chair, plant your feet flat on the floor, place your hands on top of your knees and sit up nice and tall. Set a timer. (You can use your phone timer!) Start with 5 minutes, and gradually increase the time as you get used to meditation. This way you don’t have to worry about opening your eyes and leaving your meditative state to keep checking the time. Get comfortable, start the timer, and close your eyes. First, check in with yourself. Notice how you’re feeling, notice what is tense in your body. try to relax your shoulders, your jaw, anywhere you usually hold tension. Then focus on your inhales and your exhales. Notice your thoughts, be ok with them, and then bring your attention back to your breath. Your breath is a constant and it will always be there to remind you of your focus. Do not get frustrated if it is not what you expect the first time! Like I said, it takes practice to get used to pausing your mind from its normal hyper-activity.
Guided Meditation: Great for beginners and experienced meditators alike who want someone to guide them through a meditation experience. Even if silent meditation is your thing, a guided meditation once in a while can be very therapeutic and healing. It is also great if you’re having a hard time finding any kind of silence when you close your eyes. Someone will tell you what to focus on, taking away the question of “am I doing this right?” in your head.
Eating meditation: Whether you made your food for yourself, or have it prepared for you, look at your meal before you indulge and pause. Turn off all distractions. Put your phone on silent, turn the TV and computer off, and just enjoy the company of your meal, the people with you, and your surroundings. Appreciate all the people, plants, animals, and resources that have come together to create this meal. Everything from the grain of rice to the piece of fish has come from all over the world, or even your garden, to create a plate full of nutrients. It may be tempting, but continue to gaze at your food and imagine what it will taste like as it reaches your tongue. Imagine the texture and the temperature. Take another deep breath in, and after a long exhale, pick up your fork and begin to take a bite. Move slowly as you notice the colors, the flavors, the smell, and all of the sensations involved. As you chew, chew slowly and mindfully, noticing every distinct flavor and feeling the pleasure of nurturing your body. Chew more than you usually would, and as you swallow, feel the food entering your stomach. Appreciate the miracle of your body, and how it can take the food you are eating, extract proteins and nutrients from it, and construct its own cells and fibers from what is on your plate. Notice if your mind starts to drift off into the next bite, desert, or what you have to get done after you’re done eating, then bring your thoughts back to your present moment. Continue eating with awareness. You may find that you are more satisfied and fulfilled with your meal. Share with those you dine with!
Just remember there is no wrong or right way to mediate, and it can never be too short or too long. Even closing your eyes and taking a deep breath for a total of 3 seconds can make a difference in your day. So have fun with it and don’t give up!
By Courtney Avery, MPH, eRYTT