Five Easy Steps for Improving Meditation

Better Brain Health is Just a Breath Away

1. START SMALL
   Start by creating a habit. Just two minutes a day of sitting quietly with no external communication or music- unless it is meditation music. Do this for 3-5 days and slowly increase the time. Follow your intuition for whatever comes comfortably and naturally. Setting a daily reminder and timer is helpful. Begin by counting ten breaths. One-inhale, two-exhale, three-inhale, four-exhale, and so on. Once you get to 10, start over and keep going.
   Remember, Meditation Is Not Magic. Just as one visit to the gym doesn’t give you a rockin’ body, one meditation will not make you an expert. Like anything worthwhile, it takes time and commitment.
2. BE GENTLE WITH YOURSELF
   Interruptions and distractions are part of our crazy, fast-paced world. Never in history have we been so inundated with messages and a barrage of media, constantly challenging our ability to focus. Consider how many times a day your thoughts or activities are interrupted. Simply reading an internet news article will have an average of 6-10 ads or pop-ups per page! It is incredibly unhealthy for our brains, and meditation is more important than ever. Is it any wonder meditation seems so difficult to achieve?
3. JUST BREATHE. JUST JOYFocus attention on your breath, and simply bring it back to the breath whenever your mind wanders. On your inhale, focus on breathing in positive emotions like love, compassion, and inspiration. On your exhale, release negative emotions from your heart, mind, and body, such as stress, anger, or resentment. Whatever emotion you focus on, what do you envision to get there?
   EX. When focusing on a sense of joy. How happy are you now? How can you increase the sense of happiness in your life? Keep your thoughts focused on what brings you joy and what you want in your life to bring you joy.
4. MIND-BODY CONNECTION
   Pay attention to the physical sensations in your body. Begin with a simple assessment.
   Lay flat on the floor or mat. What parts of your body are touching the floor? Many people only feel their ankles, shins, hips, hands, elbows, and shoulders, indicating how we are “holding” our stress and not relaxed.
   Next, begin at the top of your head and slowly move your attention down as you focus on what you feel in each part and relax the muscles. When you get to your toes, turn around and work your way upward. As you meditate, your mind will allow all muscles to relax and ultimately connect the entire body (not just the joints) to the floor. This is a super simple way to evaluate the process if you are new to meditating!Don’t worry about clearing the mind. If you have thoughts, that’s normal. We all do. Our brains are thought machines, and shutting them down takes years of practice. Develop a loving attitude. When thoughts and feelings arise during meditation, see them like an old friend whom you pass on the street. Smile, wave, and keep going!
5. BE GENTLE WITH OTHERS
   Think of the people in your life. Remind yourself that they’re human, just like you. Often, people’s words and actions are about themselves, not you. What are they truly expressing? Learning to appreciate the motivation or personal issues behind someone’s actions can take some sting away. The goal is to shield yourself from hurtful words and behaviors by releasing the negativity and sending it out into the universe and away from you! It does not include approval or make it ok. It is simply a refusal to accept. Tapping into the greater sense of our humanity with all our fallibilities can lessen hurt. A simple “No Thank You – Return to Sender” or a choice to forgive does wonders!

KUDOS TO YOU!
You’re not doing it wrong. You are doing it. Be proud you are moving forward!
Meditation is incredibly forgiving. There is no failure, just a pause in progress!