Meditation can sometimes feel out of reach. You think you don’t have enough time, you’re too stressed out, or you don’t know where to begin!
Well, we’ve got some easy-PEAsy steps to kick off your meditation practice. All you need is 5 minutes and you’re on your way to PEAS and calmness.
Here are some beginners’ tips from Mindful.org:
1) Take a seat
Find a place to sit that feels calm and quiet to you.
2) Set a time limit
If you’re just beginning, it can be helpful to choose a short time, such as 5 minutes.
3) Notice your body
You can sit in a chair with your feet on the floor, you can sit loosely cross-legged, you can kneel—all are fine. Just make sure you are stable and in a comfortable position you can stay in for a while.
4) Feel your breath
Follow the sensation of your breath as it goes in and as it goes out.
5) Notice when your mind has wandered
Inevitably, your attention will leave the breath and wander to other places. When you get around to noticing that your mind has wandered—in a few seconds, a minute —simply return your attention to the breath.
6) Be kind to your wandering mind
Don’t judge yourself or obsess over your thoughts you find yourself lost in. Just come back.
7) Close with kindness
When you’re ready, gently lift your gaze (if your eyes are closed, open them). Take a moment and notice any sounds in the environment. Notice how your body feels, your thoughts and emotions.
And that’s it! First meditation done. Continue your practice to find PEAS within. You will be a meditation pro in no time!