I know meditation can feel intimidating.
It is that thing so tempting to put off until tomorrow.
But you only need three things to start meditating:
- A place to sit. You can meditate on the floor or on a couch or chair. All you need is a surface to sit on that lets you elevate your hips a bit above your legs. If you’re on the floor you can use a cushion, towel, blanket or pillow. There you go, you’re ready!
- A minute. Yes, a minute. You don’t need to begin meditating for an hour a day, 40 minutes or even twenty minutes. If you have literally one minute that will help you stay calmer and to react more mindfully throughout your day.
- The will to start. You have this. You’re reading this article. Your interest is piqued. Let’s do this! Take one minute, maybe even now, and let’s begin.
You can start meditating with this practice.
Or you can sit for a minute in an awareness meditation.
Close your eyes, sit with your back straight and begin to notice everything around you and what’s happening inside you as well. What sounds do you hear? What thoughts are in your mind? What emotion do you feel?
Can you hold the sounds around you at the same time you notice what thoughts are coming up? What if you let a thought drift away gently, like a boat passing by, and focus again on the sounds in your environment, subtle and strong.
Sitting in awareness helps train the mind to pick up the subtle details all around you, whether it’s the shade of green on a leaf you’re walking by or the non-verbal signals someone is sending you as you chat.
You can do this for a minute or an hour. The important thing is simply to begin.
