I promise you, when I talk to people about meditation one of the first things they say is – ‘OH, I can not sit still long enough to meditate.’ When they say this, I chuckle to myself because we do not realize how often we are meditating, unknowingly.
Meditation does not have to be hours long. It is simply taking a moment to quiet the mind. That moment could be as short as 60 seconds or as long as 60 minutes (or more). Each of us can take 60 seconds at some point in our day to inhale, exhale and then repeat. By doing this we are allowing our mind to be silent, thus contributing to the reduction of anxiety, the promotion of emotional well-being and strengthening the attention span, just to name a few.
Here is a simple 60-second meditation.
Inhale for 4 counts, exhale for 6 counts, repeat for one minute. During this minute the only thing you are focused on is your breath. All the worries you had before, do not exist during this 60 seconds. All that matters is: inhale, 2, 3, 4 and exhale, 2, 3, 4, 5, 6.
When the 60 seconds are over do not pick up the worries or stress factors you had previously, rest in the freedom you experienced for that one minute. Don’t worry about whether you did it right or wrong because there is no wrong. If you took the time and put forth the effort you are right and moving in the appropriate direction. This meditation can be done in the shower, sitting on the toilet, while sipping your morning coffee or tea.
Don’t make meditating more complicated than it is. Start simple, take it slow and easy. Like working out consistency and discipline are key.
If you need assistance, I can coach you through a session (or two, three, ten), share some tips with you and get you started. Reach out and let’s get empowered. Do you meditate? If so, how did you get started? Share below.