10 simple steps for your perfect meditation

  

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1: Prepare

When are you going to do it each day?

Where can you meditate undisturbed?

How will you remember to do meditate?

Make meditation a regular part of your schedule. Create a space.  Mornings work well.

Determine how you will bring yourself out of meditation.  Will you set a calk sounding alarm?

Set your timer.

2: Settle in

Sit comfortably in a chair or on the floor with your hands resting in your lap or on your knees. Sit up straight. Your neck is relaxed and your chin slightly tucked in.

3: Breathe

Take a few deep through the nose and out through the mouth.  Allow your eyes to close.

4: Feel

Observe your posture and notice any sensations you may be feeling.

Acknowledge these: anything you can smell, hear or taste and any temperature changes.

5: Body check

Notice any tension or discomfort with out trying to change what you find. Scan again, noticing which parts of the body feel relaxed.

Notice any thoughts that arise. Gently note your mood and then release them and focus now only on your breath.

6: Silence

Enjoy the silence of your mind and the natural sensations in your body.  Breathe.

7: The breath

Don’t make any effort to change it, just observe the rising and falling sensation that it creates in your body. 

Optional: Begin silently counting the breaths: 1 as you inhale, 2 as you exhale, 3 on the next inhalation, and so on, up to 10. Then start again at 1.

It's completely normal for thoughts to show up. You don’t need to do anything – just guide your attention back to the breath. Continue your counting until the timer sounds.

8: Free

Spend 30 seconds just sitting. Try and feel calm and focused. Enjoy the opportunity to let your mind simply be.

Step 9: Complete

Become aware once more of the physical feelings. When you’re ready, slowly open your eyes.

Step 10: Take it along

Before standing up, form a clear idea about what you’re going to do next.. It’s so easy to just jump up off the seat and lose the calm and spacious quality you’ve just created. Try to carry this awareness with you to the next activity.

 

Throughout the day, find moments to remind yourself what it felt like to have that clarity and focused attention. Simply take a couple of deep breaths, notice how you feel, and observe any areas of tension.

 

By Allison Barnard ACC, CPC

Allison Barnard is a Certified Wellness Coach ( ICF), Interior Design Consultant, and owner of Larkspur Wellness.  She offers women's retreats, virtual interior design sessions, contract and contract-free coaching sessions, and online courses.  She regularly contributes to Larkspur's blog and resides in Bend, OR.