Steps to Meditate

Make a space in your schedule, you can always find a moment

to quiet your mind.

All you need is a mere 3 minutes.

Whether you find them when you’re lingering in bed, sitting on

a beach, or going for a gorgeous hike in nature, here are your

five steps to a mental vacation.


1. Start small.

Just as you would train your physical muscles, your mental muscles have similar phases of development.

Practicing even 3 minutes of stillness can feel like a long time when you first start meditating, so do whatever you can.

2. Do it your own way.

Don’t feel confined by strict practices like sitting. If you’re getting outdoors), try a 10-minute walking meditation. Pay attention to each of: the physical sensations of your body walking; the flow of your breath; the sensations of air, wind and gravity on your body; what you hear; what you

can see.

3. Meditate with purpose.

It seems ironic, but meditation is a very active process. The art of focusing your attention on a single point is difficult, and it really helps the process to be purposefully engaged with what you are doing. Although there’s no need for repetitive mantras or forceful objectives, it is nice to have a positive intention for each day (even if it’s “I really need to relax on this moment.”)

4. Watch your attention.

Your biggest block to meditation is yourself or, more specifically, your mind. This is great news for success because you can control your mind. If you notice yourself getting caught up in a train of thought that pulls you strongly from the present moment, simply bring your attention back to your breath. This truly gets easier with practice.

5. Remember:

The practice is a process. Be compassionate with yourself when your mind drifts so as not to discourage your progress. Pretty soon you’ll be able to meditate anytime, anywhere, regardless of circumstance or environment.

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