I get asked 2 questions pretty regularly by my clients in my life coaching practice.

1. What is meditation?

2. How do I do it?

At first I found it difficult to explain the concept of meditation to someone but then one day (during my own meditation) it came to me so clearly.

You are teaching your mind how to focus.

AND

It doesn’t matter how you do it.

I’m Having a Hard Time With It. What Am I Doing Wrong?!

This right here is where the kink in the works typically is → Where am I going wrong here?

You may say to yourself: I can’t keep my thoughts straight! What am I supposed to do with my body? How do I get started? I keep falling asleep!

Have you ever dealt with those issues during your attempts at meditation?

You aren’t doing anything wrong. That’s actually a part of meditation in the beginning.

Part of the process is figuring out the path to focusing your thoughts. If you already knew how to do it, you wouldn’t need to meditate in the first place.

I’m Still Confused On How To Actually Do It.

The way you meditate is so personal. But trying out a few simple techniques is a great way to begin.

I have found the hardest way to begin is to sit cross legged and saying “Ohm”. Like you would see in the movies. It feels forced and silly.

It won’t feel like that later after you’ve had some trial and error, but in the beginning it does.

I like to recommend two ways to get started.

1. Doing visualizations while lying down.

2. Sitting in a chair and finding a spot on the wall.

Technique 1: Visualizations while lying down

This ways is very easy on the body and can allow you drift into sleep if it gets too heavy mentally. (Falling asleep can be a goal of meditation if you want. If you have an issue with sleep quality, this is a good one.)

If you have a hard time falling asleep at night, it would be a great way to get your system settled down enough to finally get some good rest.

You get the pick the goal.

The steps:

Find a comfortable place to lie down flat on your back. If you have a hard time lying flat, place a pillow under your legs.

Put something under the back of your head like a towel or yoga mat or a thin pillow.

Let your arms fall out to your sides however they are comfortable with the palms facing up toward the sky.

In this position, take a few drop breaths.

Think about the way the air feels flowing into your nostrils and how the surface feels under your back.

This about your fingers and the way they feel. If you have socks on how does the fabric feel against your toes?

These sorts of observations are what bring you back into your body and recognizing what is going on around you and within you.

Do this for about 5 minutes or as long as you can tolerate it.

Technique 2: Chair sitting and spot focus work

This one is great for those that have a difficult time getting either supine or have some reason that lying down is uncomfortable or impossible.

Before you begin this one, first think of a feeling you want to explore.

This feeling can be anything. Anger. Sadness. Contentment. Resentment. Peacefulness. Overwhelmed. Hunger.

Again… You choose what you want to focus on.

The steps:

Find a comfortable chair you can sit up tall in with both feet on the floor.

Rest your hands on top of your thighs in any position that is comfortable. (Some people like to sit on their hands to avoid them moving around. If you do this, do it as lightly as possible)

Now pull up that feeling you picked in your mind.

As you think about that feeling, begin to scan the area in front of you.

Pay attention to what your body is doing and if that feeling grows when you look at a certain spot.

Sometimes you feel your breath get more shallow. Sometimes you feel you eyes flutter. Other times you begin to feel your throat either tighten up or it could even relax. Maybe your hands begin to open and shut?

When you notice your body reacting, stay looking at that spot!

That spot must be important. Your brain know what it’s doing even if you don’t know why it’s doing it.

Stay looking at that spot for the next 5 minutes. Keep the feeling you picked in your mind and just breathe and keeping looking at that spot.

After the 5 minutes is up. Look away.

Give these two beginner meditation techniques a try

Even if you don’t like them it will be worth a shot.

Keep in min that meditation is like any other practice. It takes time and repetition to get the hang of it but if you persist you will find your groove.

Good Luck!