I have been awaking to the invigorating and crisp air of the morning, noticing the sun rising later, reveling in the beauty of the leaves bursting with color while slowly dropping to the ground to reveal barren branches. Fall is here.
The change of season reminds me that this is a natural part of life — letting go of what was and embracing what is presenting itself now. The changing of seasons is a reflection of that reality.
Contrary to Summer, the Fall is more about an inward expression of energy. This means more time to invoke contemplation. It is a time of invitation: to be with our inner self, diving deeper, realigning with our values, our purpose, and gathering strength and light to propel us through the colder months.
It means creating moments of stillness, slowing down and harnessing our energy to nourish our mind, body and spirit.
It isn't always easy to slow down. We may have to process challenging emotions and truths, face resistance, make changes that feel daunting all the while trusting what lies ahead.
So where to even begin?
If you don’t already have a meditation practice, this is the perfect time to explore one.
I remember when my kids were little, I would tell myself: “Ok, today I will start to meditate.” But, despite my best intentions, it rarely happened.
Honestly, I was too scared to stop moving, to stop “doing”. Coming more into “being” didn’t seem like a viable option.
If I stopped and had moments of stillness, who knew what would emerge? A torrent of emotions I didn’t have time or space to hold? A realization that I was overtired, overspent and maxed out and then what?
But little did I know that I was actually denying myself what I needed most. I needed to practice self-care to nourish myself so that I COULD be the best version of me.
When we don’t replenish ourselves and keep going at an unsustainable pace, there is a tipping point at which we can no longer hold all the pieces of our lives. Something has to give — our relationships, our career, our mental health, our physical well-being. We cannot resource from an empty cup.
So if you feel that a 5-minute a day meditation practice is not realistic for you, please reconsider!
I want to convince you that it WILL make a difference; that you CAN make the time; that this investment in you IS worthwhile and that this IS one of many ways to practice self-care so that you can be grounded.
So give it a try. Read on to see tips on how you can easily incorporate this practice into your life.
If you are pressed for time, click here for the key takeaways by topic and check out the "bottom line" for each section:
What is meditation?
Meditation is the practice of turning one’s attention inward and being aware of the present moment. It is an opportunity to clear away the mind’s chatter and find moments of stillness and calm.
Five steps to building a meditation practice
There are many different ways to practice meditation and there is no one size that fits all. The right way to practice is the way that works 100% for you. And that will take some exploration. So have fun with it!
At the most basic level, all you need is you and your breath!
1) Create a meditation space
Carve out a space to use exclusively for meditation. In that space, place your meditation items such as your seat of choice, blankets, or any props you might need. Make it cozy and inviting.
You can add to that space objects that inspire you or offer support, including photos, candles, incense, crystals, or any sacred objects that speak to you.
Use this space for meditation only. You want to associate a calm, safe and sacred vibration with this space. Over time, just entering that space will initiate a relaxation response from your body and nervous system.
2) Make it a priority and start small
A few minutes can be transformative. I know this is hard to believe, but it’s true!
The key is to do it EVERYDAY. So instead of trying to meditate for 30 minutes once a week, it is better to practice for shorter periods of time and more consistently. This will support you in turning the practice into a habit.
Once you are practicing regularly, you can begin to lengthen the time you meditate.
One tip is to schedule your meditation time into your calendar. Set a reminder, picking a time where you know you can commit to showing up for yourself.
It is an amazing way to start the day and to set clear intentions for the kind of day you would like to create.
Try as much as possible to schedule your meditation at the same time each day. As mentioned above, repetition is key to make this practice a long-standing habit.
3) Keep it simple and start with your breath
Our breath is with us everywhere we go, which makes it an amazing anchor for meditation, anytime, anywhere. This means that when the mind begins to chatter, we can bring our attention back to the breath to prevent the mind from wandering too much.
Breathing mindfully relaxes the body, calms the mind and the nervous system, which is often on high alert.
So how to start?
Find a quiet place where you will not be interrupted. Preferably, sit in a relaxed yet upright posture. You may sit cross-legged on the floor, with a cushion under you or you can sit in a chair.
You may also choose to walk, but if you are new to meditation I suggest you begin with sitting as it is more grounding.
You may want to begin by placing a hand on your heart, to connect with yourself and the space you have created. This is a moment for you: to honor you and to acknowledge the time you are taking to nourish yourself.
Focus on your breath, counting through the inhalations and exhalations. This gives you something to focus on. You can start with an equal length of inhalations and exhalations. For example, begin by slowly counting: one, two, three, as you inhale; counting one, two, three as you exhale.
Then, you can play with longer exhalations which are really wonderful for calming the nervous system (so for example you could inhale for three counts and exhale for 5 counts). Again, see what count works for you in this particular moment. There are no “shoulds” — just what feels right for you.
Your mind is a busy place and thoughts will arise throughout the practice. Just let them pass (they always do!) and continue to anchor in your breath.
I try to imagine my thoughts as passing clouds in the sky. I envision them as coming into my consciousness, visiting for a few seconds and then gently urging them to move along. The key is to place no judgment on these thoughts, especially if they are persistent.
Just keep focusing on your breath and allow what is to be.
Try this for a few minutes. If this feels too difficult or frustrating, try some of the next steps below, like following a guided meditation or trying other forms of meditation. Don't give up yet!
4) Listen to guided meditations
Sometimes it can feel really challenging to sit without any guidance. Guided meditations are an excellent way to begin this practice by giving it some structure and freeing your mind from figuring out how to do “it”.
Guided meditations vary in terms of what they lead you through. Some will teach you breathing techniques, visualization, mantras, prayers or chanting (and more!). Again, you will have to see what resonates best for you.
See below on where to find guided meditations.
5) Use an App to guide you
There are a variety of apps that can guide your meditation experience.
My go to app is Insight Timer, which has a comprehensive library of meditations, music, live events, courses and workshops from a wide array of teachers.
Many of their offerings are free, but you can also pay a yearly subscription fee to access all content.
I highly recommend you checking it out!
Bottom line: Five steps to building a meditation practice: create a meditation space, start small, keep it simple, listen to guided meditations, and use an App.
Once you achieve a consistent meditation practice, your ability to stay focused, anchored and grounded will take you to new levels of health, peace, and happiness. You will begin to see that feeling calmer and more peaceful has a ripple effect on all those around you.
So what have you got to lose?
Give yourself the gift of meditation.
As always, play around with these suggestions. Have fun, be curious and see what works for you. Do YOU.
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