The Ed Lally Foundation believes that research-based practices of meditation are essential to a proactive mental health strategy. However, we recognize that meditation can be challenging for beginners, particularly because of the many misconceptions that exist around the practice. Our aim is to dispel those misconceptions and bring meditation down-to-earth so that everyone can experience the mental health benefits the practice has to offer! With the proper understanding, and a daily commitment of just a few minutes, a meditation practice built on breathwork, mindfulness & self-compassion, can help to reduce levels of stress, depression and anxiety, and improve our overall sense of wellbeing. Below you’ll find a basic overview of a daily meditation practice, as well as some guided meditations & resources to help get you started! For more information, please contact us.
Meditation: Daily Practice 101
When
Commit to a daily meditation practice consisting of one or two 10-15 minute sessions. Perhaps 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.
Remember, consistency is key, so if 15 minutes seems daunting to you, consider starting your meditation practice with 5 minute sessions.
Where
Find a relatively quiet, comfortable location where you will not be interrupted for the duration of your meditation. If it's necessary to tell family members, friends or neighbors that you'll need 10-15 minutes to yourself, please do so. It's important that you set boundaries around your self-care.
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 the internal repetition of an affirmation. Focus on your anchor, and whenever you find yourself lost in thought, make a conscious choice to return your attention to the anchor. It doesn't matter how often the mind wanders. Simply notice whenever you're distracted and guide yourself back to the anchor... over and over again... this is the process of meditation.
Remember
The purpose of meditation is to improve our relationship with our thoughts. The purpose of meditation is NOT to stop our thoughts. In fact, any attempt to forcefully stop our thoughts will prove counterproductive, as it will only serve to 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 Apps:
Stop, Breathe & Think for Kids
Meditation & Breathwork Resources:
The Science of Meditation Video
Guided Meditation: Mindfulness for Beginners
Guided Meditation: Easy Breath
Guided Meditation: 10 Minute Body Scan
Guided Meditation: I Can't Sleep!
Guided Meditation: 7 Minute "Come to Your Senses" Mindfulness
Self-Compassion Meditations from Dr. Kristin Neff
Additional Resources:
Brainwave Entrainment - Article
Brainwave Entrainment Meditations
