Jade Lizzie

Sharing the yoga love

Tag: Guided meditation

How I Meditate – My Personal Practice

How I meditateI’ve had quite a few people lately ask me about how I meditate, and although I’ve written before about the challenges of meditation, I’ve never really shared my personal practice. I think it’s different for everyone, but after a lot of trial and error, that is what I’ve found works for me with meditation. I hope it’s useful.

Commit to a Daily Practice

Although I don’t notice an immediate effect if I miss a day of meditation, what I have found is that missing one day makes it harder to meditate the next day. Before I know it a week has gone by without me actually sitting still and being quiet (yes, meditation is the only time I do that), and that does affect the clarity of my mind. So I hold myself pretty strictly to at least 5 minutes per day meditating. Most days I do 10 minutes, some days I do 15 or 20. I rarely meditate for longer than that unless I’m in a group, and someone forces me do it…

Find A Time That Works For You

I think it’s easier to stick to meditation if it becomes part of your routine. I like to meditate after I’ve practised yoga in the morning. Because I’m naturally so restless and it’s a real challenge for me to sit still, it’s at least a bit easier once I’ve done some yoga. Also my body is more relaxed and my hips are more open, which makes sitting easier. Other people prefer to meditate before bed, or in their lunch break. I did try meditating in bed (lying down, under the duvet, with my eyes closed) before I got up in the morning, but to my intense disappointment that didn’t really work.

Use a Timer

I’m sadly not the kind of person who can just indefinitely and meditate for as long as I feel like it. If I did that I’d probably only ever do 30 seconds. So I use an app on my phone – Insight Timer. This has a soft bell sound to end the session, which is less aggressive than setting an alarm. It also has social features, so you can see who you’ve been meditating with around the world afterwards. Sometimes they send you messages to thank you for meditating with them (you can turn this off if you like!). I used to find this really weird. Now I love it. Things change.

Get Comfortable

I’m really not a believer in forcing yourself to sit in a certain position to meditate. Meditation is hard enough anyway without sitting there in agony. If you’ve got pins and needles and you’re panicking that you may never feel your lower leg again, you’re unlikely to feel that focused. It’s even less likely you’ll choose to carry on the next day. So get comfy – use cushions, kneel over a bolster, sit upright in a chair or lie on your back if you have to (and if you can stay awake!). But find something that feels ok for you.

Scan Your Body

This helps with the point above, and it’s how I almost always start my meditation practice. I take a scan through my body, from the ground up, and consciously bring awareness and relaxation to every part. I only take a minute or so to do this, but it helps my mind and body to settle at the beginning of the practice.

Focus On Your Breath

Once I’ve scanned my body, I focus on my breathing. I breathe through my nose and concentrate on the point at which my breath leaves and enters the body – the edge of my nostrils. Every time my mind wanders off (which it does, all the time) I try to gently and nonjudgmentally notice it, and return to focusing on my breath. It’s a kind of “Oh look, I’m thinking about what I’m having for breakfast. How interesting. Let’s go back to my breath.” Reminding myself to focus on “just this breath” sustaining my concentration one breath at a time really helps to keep me present. Other people use counting or mantras to keep their focus here – I keep it simple and just watch my breathing.

This is just how I meditate. I’m not saying it’s the right way for everyone, but I hope you do have a go, experiment and see what works for you. Because it is incredibly good for you. Blog to follow next week about the difference meditating every damn day has made for me.

Have a great week!

Jade xxx

What do you mean I have to meditate every day?

I have a confession. For a yoga teacher, I’m really bad at meditation. I try to meditate regularly, but often even three minutes feels like an insurmountable hurdle. With my recent attempts to be more mindful, I was secretly really pleased to be invited to join the yoga teacher trainees this week at Suryalila for their daily meditation session. I knew this would force me to meditate for 25-30 minutes every morning. Here’s how the week went…

Day One – Vidya our teacher eased us in gently with a guided meditation. She instructed us to gradually move our attention through our bodies and to our breath. The time went reasonably fast, perhaps because there was very little time in complete silence. Even with the regular instructions though it was amazing how much my mind still drifted away though.

Day Two  – This time we were in complete silence for the whole meditation, with only a bell to mark the start and end. To say my mind wandered would be a gross understatement. My mind took epic treks, to the point that I forgot for what seemed to be huge swathes of time that I was meant to be meditating. Afterwards I tried not to beat myself up for not trying hard enough.

Day Three – I fell and bruised my coccyx the day before (note to self – move yoga bricks out of the way before attempting new inversions…), so yoga was out-of-bounds for a day. But I was pretty proud of myself for not taking the excuse and still getting up early for meditation. Another silent meditation led to more struggles to focus. At times I would catch myself as my thoughts started to drifting into something that felt more like dreaming – maybe I actually was on the verge of falling asleep. Given the painfully early start this seems entirely possible.

Day Four – I was teaching yoga straight after the meditation, so I kept mentally rehearsing the class. In fact, it was a good few minutes after the bell that I remembered I should have started meditating. On the plus side this was actually ideal preparation for teaching. I felt really centred and calm when I started the class . I also did a group meditation in the evening, which I enjoyed a lot more and found it far easier to focus.

Day Five – after the best night’s sleep I’ve had in ages (a double dose of meditation everyday is clearly the answer to my insomnia) the morning meditation was guided instead of silent.  I liked this a lot.  We were guided to become aware of our thoughts without getting drawn into the narrative of them, and then to take our focus onto the awareness itself. I felt very peaceful and content.

Day Six –  We were back in silence, so I tried guiding myself through the sensations I felt in my body. Every time I started to feel bored or restless, I looked for somewhere I was physically or mentally holding on and consciously let go. My mind did wander, of course, but I also experimented with counting my breaths, which helped.

Day Seven – there was no group meditation today, so my roommate and I meditated together to hold each other accountable for doing it! I felt really good during this meditation – I did get caught up in my thoughts a lot, but I was able to bring myself back and to quietly congratulate myself each time I did for noticing that I’d drifted.

So has seven days of meditation made a difference?

I think it has. Just not in the way I expected. I thought that after a week my concentration would be better. I don’t think that’s the case, although I am perhaps getting better at gently bringing myself back to the present moment when I notice that I’ve drifted.

The difference I have noticed has been quite subtle. During the day I’ve felt more centred and less inclined to follow my thoughts into a spiral that affects my mood. It is only a slight change but it’s enough to make me want to keep it up.

This isn’t the first time I’ve vowed to meditate regularly though, so I’ll let you know how it goes…

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