Meditation

Here are some simple steps to begin a mindful meditation practice.

• Find a quiet, comfortable place where you won't be disturbed.
• Sit on a chair with your back straight and feet flat on the floor or sit on the floor, cross legged with your hands on your lap, palms facing upwards. The idea is to be relaxed while still being fully alert.
• Close your eyes softly and relax any tension in your face, neck, shoulders, all the way down to your feet.
• Be aware of how your body feels, your surroundings. Be fully present in the moment.
• Take some deep and full breaths, in through the nose and out through the mouth. After a few deep breaths return your breathing to normal, in and out through the nose.
• Begin to clear your mind with each new breath. Focus on the rise and fall of the belly. The idea is to clear your mind of thoughts. When  thoughts arise, and they will, try to remain unattached to them. Let them pass by without clinging on to them. This is the difficult part, the mind will keep jumping and it can take time to find some stillness. Do not get frustrated, this is all part of the process. If you get even 30 seconds of stillness in your first try that is an accomplishment.

Think of your thoughts as clouds, let them pass you by. Remain focused on the breath and find the quiet in between each inhale and exhale.

Start your practice with just 10 to 15 minutes and gradually increase it to 30 minutes, For me the best time to meditate is first things in the morning. Start your day the right way and the rest of the day will follow suit.