This is one of my favourite beginner friendly meditations. It's timed, there is a goal, and it has the ability to not only be insightful, but liberating.
Tools you'll need:
- Pen
- Paper/Notebook
- Timer
What you'll do:
- Place the tools you'll need close by.
- Get yourself comfy in a seated, leaning or laying (if you're positive you won't fall asleep) position.
- Once you're comfy, take three breaths at a relaxed pace, this sets your breath pace for the practice
- Set your timer for one or two minutes and when you're ready press start.
- Shut your eyes or relax your eye lids.
- Now the meditation begins
- The goal of this meditation isn't to clear your mind, but rather to let the thoughts come and go. Let them move through your mind without grabbing onto them or giving them too much attention. Ackowledget them and let them go.
- When the timer goes off, reset it for another one or two minutes.
- Grab your pen and notebook and write down every thought you can recall having during your meditation minute. If you can't recall anymore and the timer hasn't gone off, just keep writing freely until the timer chimes.
Can you challenge yourself to practice this nightly, or even a couple times a week? What differences do you notice in how you feel, your awareness, and your presence?
As you get comfortable with this, consider increasing the length of time, from one to two minutes, to maybe four or five.
Happy meditating :)