Tag: meditate

Your Complete Guide for How to Start to Meditate: Practical Ideas and Encouragement for your Meditation Practice. This post gives detailed tips on how to start to meditate, including benefits, inspiration, what to focus on, how to sit, when to meditate and more #meditation #meditate #starttomeditate

Your Complete Guide for How to Start to Meditate: Practical Ideas and Encouragement for your Meditation Practice

It can be overwhelming to think about sitting down to clear your mind, but the very point of meditation is to let your mind take a break from all that thinking!  With a little preparation, I think you’ll find meditation a relaxing and important part of your day.  Here are some practical tips that may help you start to meditate.

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Benefits

Regular meditation Your Complete Guide for How to Start to Meditate: Practical Ideas and Encouragement for your Meditation Practice. This post gives detailed tips on how to start to meditate, including benefits, inspiration, what to focus on, how to sit, when to meditate and more #meditation #meditate #starttomeditatehelps with the immune system, lowering your blood pressure and reducing stress levels.  Your brain pattern changes with a consistent meditation practice.  After just a few weeks practicing 20 or 30 minutes a day, you can improve your cognitive functioning, self-awareness and empathy, along with other aspects of your humanity. (Source: In Search of Buddha’s Daughters: The Hidden Lives and Fearless Work of Buddhist Nuns)

 

When to Meditate

Probably the most important thing about starting your practice is finding a reliable time when you can realistically make the time to sit every day.  A sporadic schedule makes things difficult.  The easiest way to form a new habit is to tag your new task on to an existing responsibility you take on every day– like you could meditate every day before breakfast or you could meditate every night after you brush your teeth.  You will always have that original responsibility to remind you to meditate.  It takes 21-28 days to make a new habit so until meditation is one of your habits, it may help to attach it to an existing one.

 

Preparation

It’s also very important to set the stage for yourself.  You need a Ideas and inspiration for creating your own yoga and meditation spacecomfortable clean environment that can become sacred for you.  You want a spot that’s as distraction-free as possible.  It helps if you have the time and space to make a meditation space– use a meditation cushion, candles, meaningful images, etc.  Click the image to the right to see more about creating your own yoga and meditation space.

Take a moment before you begin to set your body up for the practice as well.  Maybe take a couple of easy stretches.  Maybe bow to each direction, acknowledging the universal presence around you.  Definitely take a couple of calming breaths.  – allow yourself to slowly succumb to the mood of meditation.

You’ll definitely want a timer to start.  That way you won’t have to keep peeping through one creased eye to glance at the clock.  Start simple; I recommend 10 minutes.

 

 

Posture

It’s Don't Just Do Something Tank is a reminder of mindfulness and being present. #yogatank #yogatop #mindfulnesstank #mindfulness #meditationtanktypical to be seated on a small pillow during meditation.  If you elevate your hips above your legs it can help to keep your legs from falling asleep.  It’s ok if you want to set up next to a wall and use it to support your back.  It’s also ok if you prefer to sit in a chair.  It’s even ok if you want to lay down (though this is a potential sleep danger).  You can even stand to meditate or take a slow walking meditation.  There isn’t a right way; whatever position suits you best in the moment is the best one.  Meditation is about your mind not the shape you set your body in.  The only goal is to find a position that keeps you comfortable so you can give yourself the best possible chance at staying focused.

 

Inspiration

It’s super hard to sit down and just clear all of the thoughts out of your mind.  Many people find it easier instead of give the mind one specific thought or mood to focus on.  Here are some ideas.

  • Follow your breath- watch it go in and out of your body, feel it coming through your nose and going down into your lungs and your belly, feel each molecule coming back up through your body and exiting your nose again.  Try not to control your breath, but observe it.
  • Look for the spaces between your breath at the top of the inhale and exhale- focus on that eternal space.
  • Imagine a light at your heart center or your third eye.  Focus on watching it grow with each inhale and spread with each exhale.  Watch the light glow.
  • If you’re struggling with thoughts, let a cloud come and carry each one away in turn.  Watch the beautiful sky.
  • Also, you can attach your inhale and exhale to a phrase.
    • in (on your inhale) and out (on your exhale) that being the universal energy, everything at once
    • so hum- I am that- or that I am if you accidentally flip the phrase around
    • Thich Nhat Hanh style
      • calm/ease
      • smile/release
      • deep/slow
  • Alternatively these phrases can be attached to each bead of a mala necklace
  • Also, you can meditate on a poem, idea or feeling

My two favorite books for ideas to guide meditation are Moments of Mindfulness (right) and Meditation for the Love of It (left).  They were influential in creating my practice.

 

Challenges

All of these thoughts and suggestions are for giving you a good chance at making it work.  I’m not saying it’s going to be easy, especially at first.  Expect that at some point you’re going to wonder how long it’s been, or you’ll notice something about your position is becoming uncomfortable or you’ll start to make a to-do list or you’ll remember something very important and feel compelled to go do it immediately.  It’s normal.  All of it and more.  Some days will be easier than others, even for experienced practitioners.  The key is not to be upset at yourself- to acknowledge the thought or the pain or the idea and let it pass.  You can meditate with a notebook beside you to jot ideas down if you struggle too much at letting them go.

 

 

After your Meditation

Amazonite and Rudraksha Mala Necklace- 108 Hand-knotted beadsBefore you rush off to your next task, Malas: choosing one, activating it, and using your mala for meditation and manifestationtake a moment to thank yourself for the gift you’ve given yourself.  Even if it was not your most successfully quiet-minded practice, it’s still a wonderful way to honor yourself.  Also, you can dedicate your practice- choose someone you know and love, a deity, eternal oneness, someone in need, a worldwide issue, whatever you like and send the good vibes of your meditation off to that cause.

Another really beneficial thing to do after meditation is to take a moment to journal about your experience.  It helps to see how far you’ve come and solidify your experience.

However you choose to seal off your practice, re-enter this world slowly and carefully.  You may be in a dreamy state and it make take worldly awareness a moment to return to you.

 

Continuing On

When you get to a point where the timer surprises you or after a few weeks, try increasing the length of your meditation.

Look for new ideas and inspirations for your meditative focus.  Try out new positions, try meditating outside, try everything!  See what works for you and what doesn’t and remember it may be different tomorrow.

Whatever you do,

Continue offering yourself the gift of meditation.

 

Your Complete Guide for How to Start to Meditate: Practical Ideas and Encouragement for your Meditation Practice. This post gives detailed tips on how to start to meditate, including benefits, inspiration, what to focus on, how to sit, when to meditate and more #meditation #meditate #starttomeditate

Ideas and inspiration for creating your own yoga and meditation space

Creating a Yoga and Meditation Space

Ideas and inspiration for creating your own yoga and meditation spaceOne key to establishing a great home yoga practice is having a good place for it.  You need to create a spot that feels comfortable, personal and enjoyable.  It’s your practice and your space so it should feel like you and be representative of your yoga interests and needs.  However, there are a few things that every yoga space needs, whether you have a whole yoga shala (room/studio) or only a corner.  To try to get to the essentials of your yoga space, think about all 5 senses so you can set the mood for your practice.  I have brainstormed some ideas and examples below to help inspire you with creating or perfecting your space.

Ideas and inspiration for creating your own yoga and meditation spaceSight

  • Decorate the walls!  Mantras, resources and diagrams you’re learning from or just things you think are pretty are all great visuals to add to your space.
  • Gods or goddesses that you believe in, wish to invoke, or are drawn to (there’s probably a reason you like that one!) are a great addition to your sacred space
  • Plants help make the space soothing and cozy.  They are great for de-stressing and purifying the air.
  • Find a way to store your props, resources and other things you might want that feels put together to you.  You don’t want clutter but you also don’t want to have to go fetch things.  Make it easy to get to everything you might need.
  • Nice light helps make the space warm and homey.

Sound

  • Music can energize and invigorate you or calm and soothe you.  Find your favorite songs for your practice or your different practices
  • Instruments can be a fun addition to your practice- like a bell, chimes or a singing bowl– something you can play along to mantras with or meditate with or to mark the beginning and end of your practice
  • Singing along to mantra can also be a fun part of a spiritual practice

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SmellIdeas and inspiration for creating your own yoga and meditation space

Smell can really help set the mood for your practice.  Aromatherapy can also energize or calm you.  Try candles, incense, and essential oils to help choose your mood.

Touch

  • Make sure you have ample space to move.  Some yoga poses stretch a bit past the mat.  Try to find enough space so you won’t be hitting a wall or furniture when you reach out
  • Be sure you have a good mat (or a few mats if you like to yoga with friends). Think about what features are important to you, like non-slip material or thick support.
  • Cozy props are the best!  Consider what props would best support your practice, such as
    • bolster
    • strap
    • eye pillowIdeas and inspiration for creating your own yoga and meditation space
    • pillows
    • yoga blanket
    • malas
Amazonite and Rudraksha Mala Necklace- 108 Hand-knotted beads
Also see our malas and yoga wear on Etsy 🙂
  • Comfy yoga clothes are a must.  You want to feel free to move in any way that calls to you.  Make sure you won’t have to be distracted by any discomfort.  (Check out our Yoga Shop for some great yoga pants, tops and accessories!)
This beautiful mantra, "Lokah Samastah Sukino Bhavantu" is on one side of the mug, and its English translation is on the other: "May All Beings Be Happy and Free." Perfect for a cozy cup of tea or coffee. ($15-20)
Also see our yoga accessories and prints!

 

Taste

Something to sip, like teas or infused water, are nice for before and after yoga.  It’s also important to have plenty of water to stay hydrated during your session.

Your yoga space should be a spot that you feel drawn toward, a place where you want to be- just like your yoga practice.  Add whatever additional touches you feel you may need to make it absolutely yours.

 

 


Ideas and inspiration for creating your own yoga and meditation space

Anahata Heart Chakra: balancing, meditations, mudras, mantras and more

Heart Chakra: meanings, meditation, balancing mantras and mudra

Anahata Heart Chakra: balancing, meditations, mudras, mantras and moreThe Heart Chakra (or Anahata Chakra in Sanskrit) is located in the center of your chest, level with your physical heart.  It is the middle of the 7 chakras, with more physical chakras below and more spiritual chakras above.  It is associated with the color green and the element of air.  The heart chakra is responsible for love, warmth, compassion, generosity, forgiveness, kindness and joy.  This chakra utilizes love as a healing force, also bringing unity to your body, mind and spirit.  It can help us to identify our personal truths.

Balance

A balanced anahata chakra promotes feelings of empathy and understanding, compassion and respect– both toward others and towards the self.  Also, a balanced heart chakra helps you feel connected to life.

An imbalanced heart chakra can lead to feelings of grief, possibly hanging onto old losses or emotional pains.  Fear and ignorance reign over love.  Imbalance can also manifest physically.  Because the heart chakra is associated with air and located in the chest, pain and illnesses can form in the lungs, chest and heart.

An overly open heart chakra can lead to excessive expectations of others socially or romantically.

MantraHridaya Mudra for the heart chakra, as well as meditation and ideas for balancing

To open the heart chakra, try to bij mantra or seed mantra sound, “Yam.”  You can chant it aloud or internally.

If you prefer English, you can embody an affirmation, “I am open to love” or “All love resides within me.”

Mudra

To access this chakra, try the Hridaya mudra.  Place the tip of the index finger at the root of the thumb.  Then bring the tips of the middle and ring fingers to meet the thumb.  Keep your pinkie straight. With both hands in the mudra, place them on your knees facing upward.  You can practice this mudra for up to 30 minutes, while focusing on the chest and heart chakra.  The middle and ring fingers are related to the energy channels (nadis) of the heart.  Closing the circuit with the thumb helps release pent-up emotions from the heart.

Meditations

Find a comfortable seat.  Take a couple of deep breaths to center yourself.  Meditation for balancing the heart chakra as well as other ideas for balancing the anahata chakraThen imagine the world sending you love.  Breath in that love on your inhalation, bringing love to your heart center.  On an exhalation, send that love around your body, letting it spread to every corner of your being, filling you with love.

If your heart chakra is already overly open, you can envision the opposite, pulling love from every corner of your being on your inhalation and on your exhalation, sending it out into the world, sharing it with those who need it most.  If you choose this version remember a candle doesn’t burn out if another candle is lit from it- you can share the love from every bit of your being without losing the love you need for a balanced anahata chakra.

As an alternative meditation, imagine a green light glowing in your heart center.  Let the light ebb and flow- follow it, however it may change, glow or grow.  Focus on it.

Asana

Heart-opening asanas help to open the heart chakra as well.  These are poses like camel, bow, dancer and cow-face pose.

GreenLocation of the Anahata chakra as well as balancing, meditations, mantras and mudras

Green foods like spinach, lettuce, kale, lime, and mint can help harness the energies of this chakra.

Green gems like emerald and jade are good for this chakra.

Finding greenery in plants and out in nature can also be a helpful cure for the heart chakra.

The Shanti (Peace) Women's Yoga Tank Top is a colorful reminder of the sanskrit mantra meaning peace
Also, check out our shop!

The heart chakra is one of the most important chakras.  Love is so needed in our world, as are compassion and forgiveness.  Also on an individual level, this chakra is the centerpiece that connects the spiritual and physical.  A balanced anahata chakra is essential for your self and your interactions with the world.

[Just so you know, this post contains affiliate links, meaning if you click through and purchase something I will receive a commission.]

All about the Heart Chakra: mantra, meditation, mudra, asana, meanings, and balancing