Meditation 101

 Photograph by Andrew Bignall (@https://www.instagram.com/andrewbignall/) edited by Anastasia Ryzhkova

Photograph by Andrew Bignall (@https://www.instagram.com/andrewbignall/) edited by Anastasia Ryzhkova

There is a plethora of videos, audios, books, and articles about how to start meditating. So, it might feel redundant for me to talk about the basics. However, I get as many questions from friends and family now as I did when I first started meditating. I genuinely hope that my explanation resonates with some of you. As I have mentioned earlier, there are millions of different ways to meditate. I do recommend learning how to clear your mind first before attempting other more complicated practices. Unless you feel drawn to do something else, like guided meditations, walking meditations, dancing meditations or active imaginations (more on that in later videos). By all means, do what you feel drawn to do. In any case, if you feel drawn to learn the basics first here is how you do it.

1.    Find a space and time where you won’t be disturbed for 10 – 20 minutes
2.    Get yourself comfortable with your back straight. You may lie down if you wish but bear in mind if you are new to meditation there is a chance you’ll fall asleep.
3.    Put a timer on. Most alarms and phones are a little loud so try and find a way that takes you out of meditation gently. Maybe you can put on gentle music that goes for 20 minutes, or you could try a meditation app like Calm or Insight Timer
4.    Concentrate on where your back and buttocks meet the surface you are resting on. This will help you ground
5.    Breathe in and breathe out. Keep concentrating on your behind and back.
6.    If thoughts do arise, acknowledge them, for example, say thank you thoughts for showing up, I will deal with this later, but for now, I am meditating. 
7.    Go back to breathing and concentrating on where your body meats the surface you are sitting on.
8.    Repeat the process until your timer lets you know that your meditation is complete.
The more often you do this, the easier it becomes. Also, don’t be hard on yourself if you start with only 5 minutes or even 2 minutes. Everyone is different. Congratulate yourself instead on your attempt. You are on your way to a calmer, more peaceful and healthier you. Namaste

Anastasiia Ryzhkova