There are only two mistakes one can make along the road to truth; not going all the way, and not starting." - Buddha
You have trouble sitting still when talking to someone
Your mind is constantly racing
Too busy to find time to sit down and do nothing
You have ADD / ADHD
You don't feel capable of meditating
You're constantly under stress
You have trouble getting to sleep
Do any of these sound like you? If so, meditation may appear to be a practice that feels like something you'll never be able to accomplish. I'm here to tell you: You CAN Meditate and this is a gift you deserve.
Finding the gift of meditation is something that can help change your life and literally rewire your brain.
I don't believe you have to follow rigid rules of meditation. In fact, I think that's what holds so many people back from even attempting it. Just know, that meditation is about "showing up" and creating a practice, something that works for you. Something that you can continually improve on at your own pace.
Rome wasn't built in a day (as they say), and quieting yourself takes work, and PRACTICE.
Here are several tips to help you start (or enhance) your meditation journey:
1. Count - Close your eyes. Sit up straight (where you are is fine). Smile. Take a deep breath in through your nose and silently count to ONE. Slowly let that breath out through your nose and silently say TWO. Repeat this until you get to TEN.
Start over each time your mind wanders and you lose count.
2. Take a walk - Meditation doesn't have to be motionless. Walking meditation is a form of meditation in action. You simply focus on walking. Go outside and take a walk and just have the actual walk be your focus. Don't pick up your phone and text people or use this time to call someone. No! Simply walk and take in the beauty around you (wherever you are, there is always beauty to be found).
Here is a guided meditation you can try:
3. Animal Time - Simply spending a few minutes petting an animal can be a very relaxing and calming activity, especially when it's done mindfully (when you're focusing on the activity rather than while you're doing something else). There is a two-pronged effect whereby your touch calms the animal and at the same time, releases feel-good endorphins in you, reducing your heart rate.
Don't have a cat, dog, or horse to pet? Even spending a few minutes watching fish swim will help you feel less anxious and less stress. Research has shown that your body actually goes through physical changes that make a difference in your mood. The level of cortisol, a hormone associated with stress, is lowered. And the production of serotonin, a chemical associated with well-being, is increased.
4. Watch or Listen - Personally, I use guided meditations 50% of the time. It helps to focus my mind and I think of them as "personal trainers" for meditation. It's very important to find someone where their voice resonates with you. You can use the free meditations I provide on this website - click here for free guided meditations. I also have two people I listen to the most and both are on Spotify.
Since I practice the Law of Attraction, both of these meditations focus on that principal. Glenn Harrold - Law of Attraction is one that I thoroughly enjoy. He is British and his soothing voice allows me to go to the depth of within to a very calming place. Another is Rapid Hypnosis Success - Law of Attraction & Abundance Hypnosis. This one has over 16 hours of guided meditations. Her voice is soothing and I love the nature sounds in the background. The last one on Spotify I follow is a playlist simply called Guided Meditation (almost 20 hours worth).
Another thing I do is listen to music, but not just any music. Typically, when I meditate I want soothing sounds or voices only, not lyrics to a song being sung. I have a Native Flutes playlist and Tai Chi playlist that is also flute music.
Spotify and YouTube are my go-to's to find music that is calming. On YouTube I listen to music that will even focus on a certain chakra. I am mindful, focus on my breathing and the music/guided voice I am hearing. I also wear a sleep mask to tune out the light, headphones to cancel exterior noise (and hear binaural beats), and can even envision myself someone else, including another galaxy.
5. 60 seconds. 90 seconds. 180 seconds - Don't think that you have to sit and meditate for at least 20 minutes for it to count. To start out, sit and meditate 60 seconds at a time. Once the mind calms for 60 seconds, move to 90 seconds. Then to 180 seconds, and so on.
6. Say "Thank You" - Gratitude is one of the most powerful emotions that we can experience. Gratitude changed my life and it's something I practice every single day. It's a way to step outside of yourself for a bit and a great way to slow down.
Simply sit down and say "Thank you." It doesn't matter if you say it out loud or silently. Just say it. Then say it again. And again. Really feel and mean those words.
Not thinking about anything is Zen. Once you know this, walking, sitting, or lying down, everything you do is Zen." - Bodhidharma
Tristan David Luciotti is a Usui Ryoho & Karuna Ki Reiki Master, Energy Healer, Angel Oracle Card Reader, certified Past Life Regression Hypnotist, and Law of Attraction Life Coach. Since 2013, he has practiced intention and manifestation methods with significant results. Tristan is also the painter behind Arcadia Art - Crystal Reiki Paintings.