For this meditation we are going to use the breath as a support.
I find it helpful to take 3-5 really deep breaths as I start to help calm my system down (as most of us are always rushing around)
Chose a quiet place and sit in a comfortable position either on a chair or on the floor
Keep your back straight
Close your eyes gently and relax the face, jaw and shoulders
Place your palms face up or down on your lap, whichever is more comfortable
Take 3 deep inhalations and exhalations through your nostrils
Then settle and start to notice the natural flow of your breath. You don’t have to breathe in any particular way here just breathe as you always do
As you breathe in and out it can be helpful to focus on one point like the tip of your nose where the breath enters and leaves again
It’s completely natural for your mind to wander so don’t get frustrated when this happens just gently say to yourself “whoops there I go again wandering off” and come back to the breath again.
Continue with this breathing meditation for 5-10 minutes each day and build from there
MY TOP 3 TIPS:
START YOUR DAY THE RIGHT WAY
I meditate in the morning as I find it helps start my day in a positive and intentional way. It’s a great way to settle yourself before the madness begins and I find if you give yourself 5-10 minutes in the morning your ability to cope with stress and any obstacles you encounter during the day is much better. Focusing on our breathing is a very powerful tool to help with anxiety and depression.
SMALL STEPS EACH DAY
Real change happens when we are consistent with our habits. 5-10 minutes each day is far better and more beneficial than 2 hours once a week. Even though small changes might not feel like a lot, trust me they make a big difference and the kind of difference you are really looking for = REAL CHANGE.
BE EASY WITH YOURSELF
As you begin your journey into meditation be kind and compassionate with yourself. It’s too easy to beat yourself up for wandering thoughts or unwanted emotions arising but this is not the time for that, we do that too much anyway. Instead, this is your time to focus on the present in a non-judgmental way to increase awareness, which in turn helps to calm the body and mind.