meditation for people who don't meditate (a 12-step guide)

03/01/14 Meditation For People Who Don't Meditate (A 12-Step Guide)

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Meditation For People Who Don't Meditate(A 12-Step Guide)

BY DANIEL SCOTT

ENERO 3, 2014 3:53 AM EST

Congratulations! You want to meditate, but youre not sure what to do. If youre one who

cant handle too much esoteric sweetener in your spiritual coffee, here's a great guide to

starting up a meditation practice from scratch.

The benefits of meditation can be easily outmatched by the frustration of actually trying to

meditate. Ever try to bathe an excited puppy? Not easy. It doesnt matter how your dog got

downward or dirty. Lets make the practice of meditation more accessible so you can actually

enjoy it.



1. Set a clear intention.

Do you really want this? If the answer is yes, f**ing commit.

2. Eliminate excuses.

Wipe away eye-crusties. Blow your nose. Turn off the technology. Apply lip-balm. Go to the

bathroom.

3. Find a comfortable seated position.

This could be in a chair or cross-legged on the floor, hips permitting. Rest your hands on the

knees. The active word here is comfortable

4. ... But not TOO comfortable .

The point is to focus awareness, not shut it down. Constantly falling asleep is an indication

that you need more rest in general. It could also mean you should sit up while you meditate,

lazybones.

5. Keep a tall spine.

Inhale, roll the shoulders up to your ears. Exhale, roll them bad boys back and down. This

stacks the head atop your neck while floating the shoulders over hips. Consider this a

neutral, tall spine.

Every time you feel yourself hunching forward or slumping, reset your spinal situation with

this inhale/exhale rolling shoulder magic.

6. Gently close the eyes.

Duh.



7. Maintain a simple breath.

No rush or pause. You can start out with a few full yogic Breaths

.

For meditation, nasal breathing makes it easier find a smooth, even pace. If you need to sigh

once in a while, go for it. You will not be docked points.

ALL YOU NEED TO DO IS FOLLOW THE BREATH IN AND OUT.

Focus on the area between your nostrils and your upper lip. Observe the sensation of the

air entering and exiting your body as it passes over this spot. Let this be your default.

It may seem easy, but the mind often wanders in pursuit of everything else. When you realize

awareness has drifted, gently guide it back to the breath.

8. Give it time .

There are days when closing my eyes is like flipping over an old log. Thought bugs scatter

and burrow deep into the pulp of my brain. For these first few moments, I'm just trying to stay

calm while my mind finds equilibrium.

9. Observe without judgment.

The difference between observation and judgment is the attachment of meaning. Dont try to

dissect the WHY, HOW, or WHERE. What happens when you chase rabbits? You'll end up

barreling down rabbit holes every time.

10. Dont go to your thoughts. Let them come to you.

When they arrive, avoid holding on. Meditation is like playing a game of chicken with your

mind. Try not to react when the crazies knock you down. Just calmly refocus back on

awareness of breath.



11. Shift happens .

Distractions create discomfort, which causes frustration, which triggers feelings of failure.

This is a common pitfall. Observe the reaction (HULK SMASH!!!) and pattern your response

(just breathe). There is no fault, only blame. Give yourself credit instead.

12. Move if you mustjust not too much.

Not everyone who meditates is a serene-faced monk glowing in the light of eternal peace.

Legs fall asleep. Itches fire up. Shoulders slump. It takes time to sit comfortably for extended

periods of time.

To that point...

Start small.

Seriously, five minutes a day is a great start. Youll feel better adding on than taking away.

Take your time!

Its easy to rocket off once the alarm sounds. Dont jet off to the next appointment. Slowly

unwind yourself. Take some deep breaths. Stretch out.

Remember, this should not be torture.

If you need to stop because youre just not feeling it, follow that intuition. Cultivating

meditative sensitivity includes listening to your truth, especially if that truth is not right now,

OK?

What are the best meditation practices that work for you? Share them in the comments

below!

Photo Credit: Shutterstock.com



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To learn more about meditation, check out The Essential Guide To Meditation With

Charlie Knoles.

Daniel Scott

Daniel Scott is yogi provocateur offering a fresh alternative to the

traditional yoga voice. His classes are a lively mix of balance and improv,

strength and flexibility, breath and body. With light heart and open mind,

Daniel focuses on moving into postures, not through them. An E-RYT 500

globally renowned ashtanga-vinyasa teacher and Certified Level 2

AcroYoga instructor living in San Francisco Bay Area, Daniel enjoys barefoot

running, street art, good coffee, large quantities, and great qualities. As a

Wellness Expert for MindBodyGreen and inspirational columnist for the

Huffington Post, he is deeply dedicated to sharing in the immense journey

from self-conscious to self-aware. With every breath, Daniel Scott strives to answer the ever-

present question: Are you moving, or being moved?

meditation for people who don't meditate (a 12-step guide)

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