Meditation for Beginners // Love & Light Meditations

You’re told the way to meditate is to focus on your breath and empty your mind, and you think, how hard can that be? So you sit down on the floor with your legs crossed and close your eyes. You focus on your breath.

And within 3 seconds you’ve already thought about the work you haven’t done, what happened in the supermarket today and the lifespan of a fruit fly. And that you should really do that work. So you decide you’ll do it after you meditate, but not to worry right now because you’re supposed to be focusing on your breath. But wait! You still need to call your friend back as well, you’ll have to fit that in somewhere as well. You really want to meet her because it’s been ages and-

Oh yeah, meditating. Within a minute you’ve thought this is too hard, it’s not for you and maybe you’ll try again another time.

Sound familiar?

Meditating is hard. It’s something we’re not really used to, we’ve become accustomed to the constant stream of thoughts that never ends in our minds. Trying to quieten those thoughts, even for a couple of minutes, can feel impossible. It still does to me even now. The trick is not to worry about being perfect, every time you realise your mind has wondered just gently bring your focus back to your breath. Do not judge yourself or feel like you’ve failed, expect your mind to drift off. Just bring yourself back when you can.

Focusing on your breath is quite a broad term. Breathing techniques, I find, are a lot easier. I still use them now to bring my attention back, here are a couple:

Count to 10 Breaths:

  • As you inhale, count 1 in your head
  • As you exhale, count 2 in your head
  • As you inhale, count 3 in your head
  • Repeat this process to a count of 1
  • Repeat as many times as you wish

Chest and Belly Breaths:

  • Sit or lie down with your hands placed on your chest
  • Do the Count to 10 Breaths exercise described above
  • As you inhale, feel your chest expand
  • As you exhale, feel your chest contract
  • Place your hand on your stomach and do the same

Alternative Nostril Breathing:

  • Clear out your nostrils (just trust me)
  • Hold down one nostril and breath in deeply through the other
  • Hold down both nostrils and hold your breath for 4 seconds
  • Let go of the first nostril and breathe out of it deeply
  • Let go of the second nostril and hold your breath for 4 seconds
  • Repeat as many times as you wish

Full Breath:

  • Inhale slowly and as deeply as you can, feel your chest and stomach expand fully
  • Hold your breath for 4 seconds
  • Exhale fully and slowly, feel your chest and stomach contract as the breath leaves your body

 

And there you go!

These exercises could be used whilst your still grasping meditation, or be done at the beginning of every meditation practice to help you begin to relax.

Thank you for reading,

 

Chloe