Namaste In Wisconsin
Basics of Meditation
Basics of Mediation
Step by step guide to finding peace and stillness in meditation
#1
Create time and space
Choose a regular time each day
For mindful meditation, a quiet place,
Away from distraction
#2
Set a Timer
Start with just 5 minutes
And ease your way up to
15-45 minutes
#4
Check your posture
Sitting up straight, hands in
a comfortable position.
If lying propping a pillow under your knees to allow your back to lie flat on the floor
#5
Take deep breaths
Deep breathing helps
To settle the body and
Establish your presence
In the space.
#7
Maintain attention to your breath as you inhale and exhale, focus on the
breath. If your attention wanders, return to the breath
Let go of thoughts, feelings, and distractions.
#8
Repeat steps 6-7
For the duration of the meditation session, the mind will wander. Simply acknowledge them and return to your breath,
#10
Prepare for a soft landing
When the timer goes off, keep your eyes closed until you are ready to open them. If in a lying position, turn onto your side for a few moments before sitting to avoid dizziness. Be thankful and acknowledge your practice with gratitude.
#3
Find a comfortable
Position. Sitting cross-legged on the floor, the grass, a chair or lying down. Just try not to fall asleep
#6
Direct your attention
To your breath.
Focus on a part of the body
Where the breath feels
prominent; nostrils, throat, chest, diaphragm
#9
Be kind to yourself
Don’t be upset if focus occasionally drifts or if you fall asleep, if we are tired, try meditating with your eyes open or changing your position.