There are no real rights or wrongs when it comes to meditation. That said, people often ask for ideas and guidance for their meditative practices. If you’re a newbie to meditation — or if the rat race is keeping you from finding time to practice it — here are a few ideas just to get you to a place of calmness, peace, and mental balance.
Being present in the moment is a good start. You can sit, stand, or lie down — whatever is comfortable and doable at the time. The important thing is to allow yourself some time to yourself, without your phone or computer. Drop your shoulders, unclench your teeth, and loosen your grip (you’re not on an amusement park ride!). Relax your butt, your legs, and your feet. If your feet are on the ground, notice how they rest on the surface.
Now, take a few deep breaths. Expand your belly with air, gently allowing your belly button to move out (away from your spine) as you breathe in, and in as you exhale. This kind of breathing is called diaphragmatic breathing or belly breathing and can aid in relaxation, normalize breath control, and eliminate that shallow breathing that most of us do on a regular basis. Deep, diaphragmatic breathing also increases oxygen supply to the blood stream and helps relax the back, neck, and shoulders. I recommend inhaling for a count of 10 and exhaling for a count of 10 using this technique. You can repeat it 5-10 times.
Finding a time just to breathe can decrease anxiety and help us deal better with the stressors that bombard us each day. It gives us a time to collect ourselves and be present in the moment. A little of this can go a long way! Even a 5-10 minute practice is enough to make the days go by more smoothly and productively.