Meditation – A Step by Step Guide

Meditation – A Step by Step Guide

Meditation is a process of drawing your attention inward to simply observe your state of being.  Meditation practice has profound benefits that include stress reduction, greater self-awareness, self- esteem, clarity, creativity, and calm. These benefits will help you to build confidence, make concise decisions, improve problem-solving, and focus on tasks without distraction. It’s about tuning into your awareness and getting a healthy sense of perspective. You’re not trying to turn off your thoughts or feelings. You’re learning to observe them without judgment. Meditation is allowing you to be the best version of you!

Meditation was first developed in India, a very long time ago but many of the simple practices of compassion and insight remain true today, however the meditation practice for the western world of the 2020s does not require the same intensive training. Phew!

When I was in my early twenties I went on a journey into self-discovery and one path was Buddhist meditation, believing I sought enlightenment. Like I was ever living life even close to a Buddhist monk! Alas, I was never disciplined enough, nor did I want to be. No disrespect to practicing Buddhists – they are a species unto their own and are truly incredibly compassionate and spiritual beings. After a year of attempting to sit in the lotus position and on hard cold floors, listening to the breathing, and coughing of others while dealing with back and leg cramps I decided it must be so much easier than this.., and you know what – it is.

Many people who are new to meditation may find the practice of being still challenging but practicing little by little even 5 minutes a day is all that’s needed. It is better to practice often and in small bits, rather than long periods once a week. Committing to short daily meditation sessions allows your brain to learn at its own pace, creating a sense of clarity, the results will astound you.

Regularity forms a habit, when we do this, we stop making excuses Little by little you will see results – perhaps in as little as a couple of weeks! Have faith in the process. You will develop a deeper sense of self, peace, and fulfillment with both work and life.

Here are a few steps to get you started:

•  Choose a time and place that suits you!

One of the most effective ways to create a habit for your meditation sessions is by doing it in the same place and same time every day. I find early mornings before breakfast is ideal, however, you decide what works for you. Then decide on a quiet place to sit, anywhere is fine where you feel relaxed and distractions are limited. If you’re new to meditation start with 5 minutes and work up to 15 minutes. Don’t place any pressure on yourself, do what feels right for you. The most exciting thing here is that you are making a start.

•  Let’s get comfortable

A sitting position is best for focus, either in a chair or on the floor and if so – support your back by sitting up against a wall or couch. If sitting in a chair, place your feet on the floor and position yourself with a good posture. Place your hands in your lap and keep your palms open to receive. We are not all-natural yogis that can support a lotus position! So please position yourself according to your comfort, taking care not to slouch and look after your posture.  Personally, I love to sit on the floor up against the couch and pull my knees up and let them relax fully outward with my feet together, this is my Zen position and its comfortable.

• Seated Meditation

 Start with your breath, slowly inhaling and exhaling, do this for one minute to help you relax. Think of one thing you are grateful for, and feed this into your breathing. It could be anything from your family, your breakfast, or simply that you can find 5 minutes to sit quietly. Feel that gratitude for one more minute.

Continue to breathe normally, focus on the inhale and exhale, and bring your focus to your solar plexus or your belly button, breathe in and out. Repeat. Let your thoughts come and go. When you find your thoughts wandering, bring yourself back to your breath, in, and out. Continue for 5 minutes or longer if comfortable. It is not so much in the quantity of time but the quality.

Little by little and regular practice in as little as 5 minutes per day, you will notice wandering thoughts dissipating, your focus on the breath becomes easier, your mind calmer and little insights, clarity, and joy come to surface… little by little.

• Walking Meditation

 Spending time outside in nature allows us a great opportunity to step away from the busyness and lessen all distractions so that we can find clarity on our reasoning and questions.

Go for walk, notice your surroundings, look out for patterns, watch people – their faces and antics, listen to noises, and breathe it all in. Pay attention to little signs and feelings that pop up. The Universe is always trying to show us things, we just need to notice them.

Benefits of Daily Meditation

 Science has proven that the benefits of meditation are too good to ignore. And while we don’t need to meditate daily to experience its positive effect on your health and happiness, studies have shown that we can unlock even more benefits when we meditate for consecutive days. The benefits of daily meditation are well-documented and widespread, ranging from reduction in anxiety, lower blood pressure, increased immunity, and better sleep. A study from researchers at John Hopkins University found general mindfulness meditation programs helped ease psychological symptoms of depression, anxiety, and pain related to stress. According to another study using a generalised form of meditation, people who meditate have lower levels of cortisol, a hormone associated with physical and emotional stress. Creating a regular habit to meditate just 5 – 15 minutes per day will unlock even more benefits of meditation.

Being Mindful

Mindfulness is the quality of being present and fully engaged with whatever we’re doing in that moment. Paying attention to our current experience or environment with all of our senses – touch, sound, sight, smell, and taste.  It can be difficult to slow down and notice things when the world is so busy. Try to take the time to experience your environment and embrace it fully.

When we practice mindfulness, our thoughts tune into what we’re sensing in the present moment rather than rehashing the past or imagining the future. This is true for both our personal lives with our families and professional lives in the workplace.

If you’re looking to improve your professional career or even win that interview, how we show up this everything.

Whether you want to get that job, push for that promotion, or succeed with your publication you need to show up mentally, not just physically. We can spend many hours training the body, but we also need to train our minds to maximize our highest potential to pursue our goals.

Imagine the confidence and mental strength you could summon by walking into a competitive arena or crucial interview with a calm mind, fully focused, no distractions or nervous emotions, and feeling in complete control of your surrounding circumstances.

Summary

We could all be better equipped to be more resilient, more focused, more confident, and more able to handle pressure. Whatever lies ahead for us, our chances of success are greatly improved if we can keep a level head, stay focused, and remain present. Nothing instills calm more than a quiet sense of confidence.

To implement a meditation class at an event or workplace, Corporate Hands provides professional meditation teachers who come to you! The meditation classes are a fantastic way to relieve stress, reduce fatigue, stabilise emotions, improve sleep, and revive mental clarity. When you consider how much our work contributes to our stress levels, this is a sound solution to addressing workplace stress. View our full range of services here or enquire now.