How can I learn to meditate? It’s a question that I get asked over and over. I’ve learned that replying with, “ It’s easy!”, is not the answer anyone is looking for. Many of people find meditation incredibly difficult. Sitting, breathing… waiting? What is it all for, anyway? We read articles and watch documentaries on the powerful effects of meditation, however, the commitment to sit and meditate can be daunting.
Plus, seriously…what exactly are we supposed to wait for?
Let’s start with what probably won’t happen. You won’t levitate off the ground, you won’t suddenly grow a third eye, you won’t suddenly begin glowing, and no heavenly chorus signally the end.
Why most people have such a hard time meditating stems mainly from movies. We are expecting some crazy thing to happen to let us know that we “did it right”. Release yourself from that expectation, and meditating truly is easier than you think!
I have found some really simple practices that bring me to a meditative state that can be integrated at any moment in time. Whether you are eating dinner, talking with your family, or driving in your car, here are some simple practices to bring you back into the present moment:
1. Take A Walk
My favorite thing to clear my mind is to take a walk. Whether I am traveling or walking the streets of my hometown that I have seen a thousand times before, walking gives the experience of feeling fully present in your environment. Going for a walk increases endorphins, and most importantly, offers an opportunity to become more aware of your surroundings.
2. Notice Your Five Senses
No matter what you are doing right now, you can stop, and take note of your five senses. What are you seeing? Do you notice colors, shapes, or something else? What do you smell? What are you touching? How does it feel? Are you tasting anything? What can you hear? Can you stop what you are thinking, and simply relax into the experience of the five senses?
By putting our awareness on the world around us, it instantly becomes no longer about “me,” and more about our surroundings. By bringing our awareness to our present experience through the body, we can instantly become grounded in the present moment. As we become more focused we are on our own experience, the less space there is for judgment, comparison, or anything of the like.
3. Listen
I find listening to be the most profound of the five senses. When my thoughts are going haywire, when I listen to the world around me, they instantly become silenced. Focus on every different sound that you hear…birds chirping, dogs barking, the hum of the dryer, the traffic, etc. Where we put our attention, energy follows. By putting our attention on the world outside of our minds, our energy follows.
4. Beware of Your Words
How words hold our creative power. When we learn to be impeccable with our word, we can experience how powerful they really are. When what we say, feel, and do are in alignment, we are in great mental health. When I slow down, and really listen to what I am about to say, I am able to speak my truth freely.
Life can be a living meditation, but it takes consistent awareness to return to the present moment. These are simple practices I have personally discovered which help me regain my grounding. In this space of presence, we have access to our greater intelligence and connection in our lives. We are all already what we are looking for if we could only stop to experience it, right here, and right now.
Take a break and meditate this week!
Namaste-
Jessica