Meditation: Daily Practice 101

When

Commit to a daily meditation practice consisting of two 10-15 minute sessions (am & pm). First thing in the morning as part of your waking routine, followed by a second session at your convenience in the evening. Start the timer on your phone, turn the ringer off and set the phone aside.

Where

Find a quiet, comfortable location where you will not be interrupted for the duration of your meditation.

Posture

Choose a comfortable meditation posture that embodies wakefulness. Maintain an erect spine throughout the meditation using a traditional seated posture, sitting in a chair, or lying on your back (if you’re not prone to easily falling asleep).

Anchor

An anchor is a singular point of focus used during meditation, such as the in/out breath or repetition of a mantra. As thoughts distract you, become aware that you've been pulled away from your anchor and gently return to it without judgement or analysis. Simply guide yourself back to your anchor over and over and over again.

Remember

The purpose of meditation is to improve our relationship with thought. The purpose of meditation is NOT to stop thought. In fact, an attempt to stop thought would be counterproductive, as it would create resistance to ‘what is’. Meditation cultivates a greater awareness of thought, as well as an improved ability to allow things to be exactly as they are. Meditation is a process of knowing, allowing and accepting.

That's It

No more, no less. Simply commit to meditation as a daily practice, remain patient, trust the process and over the course of weeks, months and years, your headspace will transform. Meditation is not a quick fix, but it is a real answer.

Resources

• "Easy Breath" Anchor Meditation
• 10 Minute Body Scan Meditation
• 7 Minute "Come to Your Senses" Mindfulness Meditation
• Animated Video - The Science of Meditation
• Guided Meditation for Sleep
• Guided Meditations & Mental Health Conversations from Jordan Lally
• Guided Mindfulness Meditation for Beginners
• Insight Timer: Free 7 Day Intro to Meditation
• Self-Compassion Meditations from Dr. Kristin Neff

Audio Resources