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Guidelines for a Meditation Practice

Updated: Jan 2



Guidelines:


  1. Choose a comfortable and quiet place in where you can meditate, undisturbed, for a few minutes each day.

  2. Mediate at a time when your attention is not needed elsewhere. Do not attempt to meditate while driving or using machinery.

  3. If you are new to meditation, start by meditating just for 2-3 minutes, and over the next 40 days, slowly increase the time to 10 to 15 minutes.

  4. While meditating, your mind will find ways to distract you. Notice this, smile, and stay focused. Your mind is used to running your life, and when you take back control it gets mischievous and tries to grab your attention, when you consistently ignore its tricks, it eventually will settle back. Dome ways the mind may try to distract you: create an itch, a desire to move, remember things you need to do or forgot to do, make you feel like you are wasting your time, and so on. Notice this, and then if possible, ignore it and return to your meditation.

  5. Do not expect your thoughts to stop just because you are meditating. When you notice your mind has wandered off, gently bring your attention back to your breath, without judgment.  

  6. If doing meditation without a recorded meditation, set the timer for the time you plan to meditate and keep at it, however, distracted you may feel until the buzzer goes off. After the meditation have some water, and make sure you feel alert and centered before you continue with the day.

  7. Ideal positions for meditation. Choose one that works best for you. I prefer a sitting position as I tend to fall asleep while lying down.

  • Sit on a mat, cushion in a lotus or semi-lotus position, with feet crossed and hands on your lap, palms up, back straight, elongated, but not rigid.

  • Sit on a meditation stool with legs tucked under you, and hands on your lap, palms up, back straight, elongated, but not rigid.

  • Sit on a straight-backed chair, feet flat on the ground, and hands on your lap, palms up, back straight, elongated, but not rigid.

  • Lie down on our back, legs uncrossed and arms by the side, palms facing up. You may find it more comfortable to have a pillow under the knees.


8. Keep a blanket and some water within reach, in case you feel cold or thirsty.


9. Have your devices on silent.


10. Be dedicated and meditate daily at least once or if you wish even twice.  Investing 2-10 minutes out of a 24-hour (1440 minutes) can be possible, and deserve to do so for your well-being, do you agree?


Enjoy and have fun with it and have no expectations from yourself or the meditations. Trust everything is exactly the way it is meant to be.


Love, Light & Joy

Sonia

 

 

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