Spending 5-20 minutes or more daily in meditation is a great way to develop spiritually. There are all kinds of studies out now stating the numerous benefits of meditation, including improved health, anxiety and stress reduction, better concentration, and even slowing down the aging process.
Meditation is essential for continuing spiritual growth and intuitive development. And meditation doesn’t have to be intimidating!
Here is an easy way to begin. First of all, it’s important to commit for at least a week, a month is better. The benefits of meditation are cumulative, it’s better to have a regular practice, even 5 minutes once a day, and really do it, than to do it for an hour a few times a year.
OK, start by setting aside all distractions, and getting into a comfortable sitting position. It’s great to use the same room, each day, since this builds the energy in the space. Your meditation will go easier and better each day as you do it in the same place.
Sit in a comfortable position, in a private space, with the door closed.
Once you are comfortable, start to notice your breathing. Breathe in deeply through your nose, expanding your stomach as you do. Count slowly as you inhale, 1,2,3,4………..
Hold, count to 3 or 4 (if you can, comfortably!)
Exhale through your mouth, counting 1,2,3,4
Continue doing this for a minute or so, till you can feel your body relaxing. It usually feels good to breathe deeply like this! The counting gives your mind something to do, and makes it easier to let go of those pesky thoughts.
Now, notice your body has relaxed and you are in flow with your breath. Keep breathing, deeply and comfortably. Let yourself continue to relax with the rhythm of your breath and heartbeat.
You can sit just like this, being still and breathing.
This is a meditation all in itself, and a great practice!
Or you can choose to focus on something as you keep breathing deeply. Like repeating an affirmation.
One thing I like to do is spend a few minutes repeating:
“I am open to receive” (on the inhale)
“I am willing to let go” (on the exhale). Sometimes I think of what I would like to let go, and I add that. Like this:
“I am willing to let go of guilt”
“I am willing to let go of being right”
I am willing to let go of all that does not serve my highest good”
At the end of your time, stretch your body a little, gather your thoughts, and that is it! I love to journal for a few minutes after I meditate, since inspiration and insight flow readily after a few minutes of quiet time.
Try doing this for 5 minutes every day for a month, and see what happens! I would love to hear how it goes for you, or any questions that come up.