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I recently started an early morning meditation practice and, although it definitely takes some effort, it is simple to do and has enormous benefits. I started with just two minutes every day. You have two minutes, right? It may not seem like much, but with consistent practice, those two minutes can become more, and you will begin to see a real change in your mental health and your mindset.
Meditation?
Meditation can be many things to many people. At its core, meditation is mindful thinking and focused attention. The intent is to focus on one thought or on nothing while ignoring all other distractions.
Meditation is essentially deliberate concentration. The more we practice and strengthen our concentration, the harder it becomes to get distracted.
It also gives your mind a chance to rest, to stand still for a while, and learn to refocus.
Meditation Techniques
- Comfortable & Breathe
Meditation, especially just two or five minutes is not very technical. It starts with just sitting, perhaps in a chair. Placing your feet on the ground allows peace to travel up through your body. You begin by focusing on your feet, and only your feet. Take deep breaths and concentrate on feeling your feet, feeling the floor beneath your feet.
- Feeling from Body
Once you are focused on your feet, slowly shift your attention from your feet up your legs and to other parts of your body. Focus on one body part at a time. What do your legs feel like? What do your arms feel like? Your hands? You also shift your attention to one organ at a time. Feel your heart beat. Feel your lungs move air in and out.
- Not to Lose Focus
This is usually about the time your thoughts start drifting to all the things you need to do that day, or what stressful things happened earlier. Let those thoughts come and go; do not dwell on them. Acknowledge the thought and then let it drift away, each time refocusing on a part of your body. You are learning to manage your internal anxiety.
- What is the Priority?
We often become consumed by everything happening around us, and we let ourselves be told what to think, what to feel, and when. We forget that we are the ones in charge of our minds. You can direct your thoughts and your mental efforts. What needs attention, and how much? You decide. You choose what you want your mind to focus on.
The goal of meditation is to learn to focus on the present and not to dwell on what has happened or worry about what will come; you have no control over either of those. Direct your attention to being present in the moment and to the positive energy you have inside you.