Earlier I said you don’t need anything fancy to meditate, and that’s completely true, but there are a few other questions I want to look at before we dive into how to actually meditate.
Can I meditate around my kids?
But I would highly encourage you to begin your meditation practices alone if at all possible.
Try squeezing in 2-5 minutes right before bed.
But yes, you can meditate around your kids.
Meditation is about control of your mental self, focus, and breathing.
It’s a great way to detach from a stressful or agitating situation and regain control of yourself before you say or do something you may regret.
Where should I meditate?
You can meditate anywhere that you’re comfortable sitting or standing.
Seriously… you don’t need a fancy room or pillow.
You just need yourself and a spot where you are comfortable.
Can I meditate in bed?
Or on the floor.
Or the couch.
Again, you just need a spot you’re comfortable.
The biggest con of meditating in bed is the risk of falling asleep, so you might opt to sit up until you get the hang of things.
Do I need anything? Special mat? Soothing music? Aromatherapy?
You don’t need anything other than yourself to meditate, but if you’re the type that likes to really create an atmosphere you might like to diffuse some essential oils and play some soothing music or sounds.
This is personal preference.
As a beginner, I suggest you use focus on the activity itself rather than the environment.
Don’t let the lack of a perfect environment keep you from practicing the art of mindfulness.
Setting a reminder on your phone may work for some people, but to really incorporate meditation into your daily routine in a meaningful way you need to attach it to a habit that your perform daily without much thought.
Train yourself that when you perform Action A, then Action B (meditation) will immediately follow.
For example, when you wake up in the morning (Action A) then you’ll meditate for two minutes (Action B) before getting out of the bed.
For more tips on habit building and how to make them stick, check out my post on Creating New Habits.
Don’t let fear keep you from trying.
We live in a society of constant distraction.
We’re encouraged to spend every waking moment plugged into the world and “connected” to those around us.
When does that leave any time for us to hear our own thoughts?
It’s easy to feed this social media distraction monster because there’s a part of us that’s afraid of our own thoughts, feelings, and emotions.
We don’t want to deal with our junk.
We’d rather dull our own senses with mindless scrolling, clicking, commenting, and browsing.
You owe it to yourself to get to know yourself and your thoughts.
You deserve to know your own heart.
Don’t let the fear of dealing with your emotions keep you from investing valuable time in yourself.
For more on how to unplug from the social media monster, check out my post on how to implement a Phone Detox.
Accept yourself where you are right now.
Think you already need to be in a state of calm before you can meditate?
When you sit down to meditate, simply acknowledge and accept how you’re feeling in that moment.
Bring your emotions to the table and let them be without judgement.
You’re not doing it wrong.
I’m guilty of thinking I’m doing it wrong, and you probably will be, too.
You do you.
Figure out what works for you and for your mind, and do that.
There’s really not a wrong way to do this.
Allow those emotions to sit and stay a while.
Every now and then you’ll have something surface while you’re meditating.
Anxiety, anger, or sadness may move in while you’re trying to focus.
Instead of shoving them away as enemies, welcome them in as friends.
Allow them to sit and stay a while so that you can get to know them without judgement.
You may be surprised at the progress you make when you’ve given yourself permission to feel your emotions, sit within them, and work through them without judgement of yourself.