Meditation: Daily Practice 101
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.
Find a quiet, comfortable location where you will not be interrupted for the duration of your meditation.
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).
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.
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.
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.
- Animated Video: The Science of Meditation
- Guided Meditation: "Easy Breath"
- Guided Meditation: "I Can't Sleep!"
- Guided Meditation: 10 Minute Body Scan
- Guided Meditation: 7 Minute "Come to Your Senses" Mindfulness
- Guided Meditation: Mindfulness for Beginners
- MEDITATION APP: Calm
- MEDITATION APP: Headspace
- MEDITATION APP: Insight Timer
- MEDITATION APP: Stop, Breathe & Think for Kids
- Self-Compassion Meditations from Dr. Kristin Neff