- Meditation 101 for beginners- how to do it in 5 mins or 30seconds?
MEDITATION 101- THE BIG 3
When it comes to meditation we can often over think it. It looks as though it should be some big ritual during which we’re sat on a plush meditation cushion (designer of course), candles lit, incense burning and mala beads draped effortlessly over necks and wrists. You could do it this way but if you’re focusing on the surroundings and ‘getting it right’, you’re missing the point.
All you need is you and your breath. Which pretty much qualifies anyone, anywhere, anytime.
And all you need to do is locate three things and you’ll be meditating like a pro. No green juice required.
The Earth: from wherever you are (seated or standing) feel those bodily points of contact with the ground or earth and allow yourself to sink – as if the earth itself is inviting you an inch further in.
The Spine: effortlessly lengthen the spine as if sprinkling it with a touch of energy but keep the rest of the body at ease.
The Breath: acknowledge your breath, resisting the need to change it. Simply watch it move in and out. I like to visualise the breath moving gently up and down the spine as it anchors my focus.
Whenever you sense your focus leave into thoughts, narrative and emotion, come back to that breath.
Boom. You’ve dropped in. And whether it’s for ten seconds, ten minutes or an hour you’ve started a life long practice that has become your medicine – no prescription needed.
Sip, savour, enjoy.