World Meditation Day: Quieter, Not Quiet

The benefits of meditation are well documented, and I know for sure that it’s one of the absolute best things we can do for our mental and physical health. Notice I said “best,” not “easiest.” Turns out it’s easier to do a 5-minute plank than it is to quieter our mind for 300 seconds straight.

I say quieter, because the pressure of maintaining absolute quiet often takes us out of our practice. Meditation doesn’t need to be perfect, so allow yourself room to get better every time.

The upside is that when we learn to tune out the noise, we clear a channel for our inner voice to share its wisdom.

The secret is practice, patience, and persistence. And once you get the hang of it, you will be able to tap into that inner resource anytime you need it.

To help you get started, here are my tips and tricks for establishing and maintaining a mindful meditation practice.

1. Set yourself up for success with a space that is comfortable and quiet. Plan ahead to eliminate distractions by gathering anything you may want (water, candle, incense, mood music) and turning off your devices. A friend of mine chose a soothing track of music that provided ambiance and acted as an unobtrusive timer when he first began his meditation journey. Years later, he says just hearing that piece of music automatically brings him a sense of peace.
2. Begin with short sessions of just 2 to 5 minutes that allow you to build your confidence before extending your time. Being fully present is harder than it may seem, so extend yourself some grace.
3. Some people find a short guided meditation or mantra helpful to maintain focus. I have some mindful mantras and meditations on my BB Body app that you can access to help you get started.
4. Focus on your breath and body. Check in with your physical movements, sensations, and tensions. Feel each cleansing breath. Relax your muscles. Let go.
5. Refrain from judgments and doubt about whether you are doing everything “the right way.” Just be. Your thoughts will inevitably wander. When they do, simply guide your mind back to your chosen focus and begin again.
6. Practice, practice, practice. Like any meaningful skill, we learn from doing and improve through experience.  Meditation requires practice to master. But I promise it will get easier with each passing week and the benefits will change your life.

Once you add meditation to your wellness toolbox, you may be surprised to discover it turns out to be the tool you use the most!

xoxo

~Brooke

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