Have you been wanting to meditate for sometime now?
I thought about it for ten years before I began my practice and now with over ten years under my belt I don’t know what I would do without it.
At last Friday’s Sack Lunch Mini-Retreat: Mindfulness & Meditation, we covered the basics of creating a meditation practice. The women gathered were ready to step into a practice that could support, inspire and grow them spiritually, mentally and emotionally.
One of the women in attendance was honest during our one-on-one session and shared that she wasn’t sure if meditation was for her. We did come up with a process that honored her needs and desires. Every day she would light a candle and think positive thoughts, send out good vibes, if even for only a few minutes.
Meditation is personal and the point of it is to bring balance and perspective into our busy lives. It is not about emptying our mind and ceasing all thought, but rather learning how to respond to all that life throws our way. The insightful practice shows us an alternative to reacting to life, one breath at a time.
My personal practice has helped to ground me and guide me to being more of the person I desire to be. I emerge connected to myself and Higher Power, more calm and aligned rather than overwhelmed and scattered. There is so much life giving and life changing power in being still and simply being.
Tips to Begin Your Practice:
- Find a quiet place and take a seat.
- Sit upright on the floor, in a chair, or in your parked car.
- Set a timer for one minute.
- Place your hands in a comfortable position.
- Close your eyes.
- Notice your breath and focus on it.
- When your mind wanders or takes off, simply notice and come back to your breath. Focus on the inhale and exhale.
- Every time your mind goes to planning your day, thinking about the past or what you will cook for dinner, don’t beat yourself up, just say to yourself, “I’m planning, I’m thinking.” Then come back to your breath.
- When the timer goes off, acknowledge your practice.
- Commit to showing up to this practice once a day for one week.
- Stick with one minute or increase the time when you are ready.
It is about showing up regularly. It is not about doing it perfectly, rather it is about the intention and effort.
Please don’t wait for the conditions to be exactly right. I meditated for years with my snoring husband in the same room. If sounds happen allow them to direct you back to your breath. Only notice don’t judge or attach.
Four days after the retreat I heard from the woman who didn’t think meditation was for her and she reported with delight and pride her new love of meditation. She has been showing up daily and already notices a difference.
A few minutes can be profound. If you have been thinking about creating a practice, then begin. Don’t take a class, wait for the weather to change or use another excuse to stop you.
So stop waiting. Showing up imperfectly is perfect. Just show up.
Hi, I’m Jenny Gwinn McGlothern, Certified Transformational Master Life Coach who has been leading retreats for women and coaching them since 2010. On the path of discovery, always seeking, it is clear that one of my favorite ways to fill my own cup is by writing. May my random blog give you a sip to reflect, a nugget to chew, a thought to refill. If it is an accountability partner you seek, I offer life and spiritual coaching in person in Seattle and by phone. info@mamaneedsarefill.com or www.mamaneedsarefill.com . (Next mini-retreat in West Seattle, Friday June 8 and there are two spots open. Text me today to register, 206 255 0463.)
