Meditation? We know many of you have always wondered how it works or have heard from thousands of people that it changed their lives. Or you may be someone who actually gave it a try, ONE try,  but found that it did nothing and swept it under the rug.

I felt the same way - but believe it or not, even monks start from scratch, and it’s not something we master on the first try.  So let’s start from scratch together and let Meditation 101 begin.

Let’s start with the basics. To address the elephant in the room, the misconception is that meditation is religious. Although its roots date back to Hinduism and Buddhism, it can also be practiced outside of religious purposes. Meditation is a technique to train attention and awareness, and to get a healthy sense of perspective.

First-timers, before getting started, you need to first keep an open mind and be aware of any preconceived ideas you may have. Instead, you want to explore the motivation and curiosity you have of meditation. For beginners, start with being mindful and train the brain to focus on the present moment through observing things around you. There are 3 meditation techniques that we’d like to walk you through. Let’s explore together and we guarantee one of these will help you get started on your meditation journey. 

Breathing Meditation

The goal is to train our mind to focus on one thought as opposed to jumping sporadically all over the place. That one thought is our breathing rhythm. 

Find a quiet place, and sit comfortably. This can be on your yoga mat, couch, or even your bed. Gently close your eyes, and begin breathing naturally through your nose. Then, focus on your breathing without changing the pace, and slowly, each breath will become longer. You will find that your mind will drift off to a random thought, as soon as you're aware of it, bring your attention back to your breathing rhythm. You can start by doing this for 5-minutes, as you get more familiar with the practice, you may increase practice up to 15-minutes.

Mindfulness Meditation

Here, we’re focusing on the present moment, not yesterday, not even the minute before you begin your practice. Imagine yourself as an observer and try not to analyze or judge anything you’re experiencing - whether it be a sensation or a passing thought. 

Find a comfortable spot to ground yourself in a seated position. Start by focusing on your breathing, and the sensations within your body. You may close your eyes at any point or keep them open. Now, start bringing your attention to how you’re sitting and the tingling feeling of your hands, the tips of your fingers or your legs. Drop your chin down, and lower your eyelids if you have your eyes open. Continue to focus on your breathing as you inhale and exhale through your nose. Do this for 5 to 10 minutes. Slowly open your eyes and observe your surroundings and acknowledge your emotions. You will feel that you’re smiling from within.

Walking Meditation

For those of you who find it extra difficult to sit still, or don’t enjoy sitting - this is the medication technique for you. 

Find a quiet place where you can walk for about 10 to 15 minutes. This can be a park, a trail, or even a quiet street. Begin by walking 10 to 15 steps, pause and breathe. Repeat the same, but this time take a longer breath. You are focusing on each step you are taking, every pause, and every breath you take. Your goal here is to focus on the present moment and be aware of things we often take for granted and bring that mindfulness to our daily lives.

Now, take a moment to let all this sink in. Meditation brings balance to our lives. It relieves stress, improves memory and focus, lessens emotional reactivity, and sets us on a path to happy and satisfying relationships. Give this a try – and we mean more than once - let this be part of your healthy daily routine.