My sister had a teacher in third grade who tried to teach her students to meditate. That was over 30 year ago and I still remember her little hands trying to imitate the “Om” hand posture while making fun of what she had learned. Well, It turns out she that her hippy teacher was way ahead of her time.
Things have changed. Over the last 15 years, meditation has become mainstream, along with yoga, reiki, and very fibrous kale. As the creator of Advanced Holistic Counseling tm, a fresh modern therapy model that combines the best of Traditional Psychotherapy with the best Holistic Modalities and Alternative Tools, I am ecstatic that being still is finally being recognized for the physical, emotional, mental, and material transformations it creates. I LOVE that people are realizing that mediation, mindfulness, and visualization can create feelings of peace, help to manifest abundance, and have even been scientifically demonstrated to change brain functioning in a research project with the Dali Lama. But, even though meditation has gone mainstream, why aren’t most people actually doing it?
“Even though meditation has gone mainstream,
why aren’t most people actually doing it?”
So…Why Aren’t YOU Meditating?
If meditating is so darn good for you, why aren’t you doing it? (Note: If you are meditating on a daily basis, read on anyway because I’ve got tips for my yogi friends too).
Most of you aren’t getting down with your daily Om for two reasons: time and know-how. You don’t make the time for it in your busy lives and you don’t know what to do to maximize the results of sitting and “doing nothing”.
Let’s solve both right now.
5 EASY WAYS TO GET OFF YOUR BUTT AND (FINALLY) SIT DOWN TO MEDITATE
1) Stop seeing this as a “have” to and realize it’s a “get to”. This is your one chance everyday to sit down, do nothing, and not feel guilty about it. Start realizing it’s actually productive to “be still”. Change your thinking to: “Finally, I GET TO meditate!”
2) Ritualize it. Get it into your routine the way you brush your teeth or make your bed. For example, meditating after you eat your lunch everyday makes it a habit that you will remember.
3) Plan it for when you need it. Plan your meditation for a time during the day when you are desperate for quiet or down time. What time of day are you wiped or need to recharge? Once you see how great it feels to relax you will be clamoring to get to your meditation everyday.
4) Just give yourself 10 minutes. Optimal meditations are 15-30 minutes but most people can commit to and will benefit from less. I even have a 7 minute “Immediate Peace Meditation” you can get by putting your email in here .
5) Make unused time feel good! Meditate during these unlikely times and you will easily fit it in your busy schedule: outside during your lunch break, on the train while commuting with itunes meditation music on, in your car while waiting for your child’s pre-k class to let out, when your friend is running late, in the middle of the night when you can’t go back to sleep, anytime you would normally watch a boring repeat on tv.
5 EASY WAYS TO MAXIMIZE YOUR MEDITATIONS
1) Take the pressure off. Meditation doesn’t have to be some big deal. If you are tired, use the time to just rest your eyes and BE. Allow yourself nod off or let your mind wander. Put music on to help soothe you. The goal is relaxation, especially when you are just learning.
2) Expect nothing and you will do it right. Most people feel like they have failed when they try to meditate because they simply can’t stop thinking. But asking your mind not to think is like expecting the ocean not to wave. Don’t expect yourself to be blissful and void of thought when first learning.
3) Use lavender. Get a small bottle of lavender oil from the local health food store and dab some of your wrists as you ready yourself to meditate. Inhale the smell deeply.
4) Let everything come and go. You will think of many things while sitting quietly. This is normal and fine. Every thought wants your attention like a demanding little child. Just notice each thought and let it pass like a cloud in the sky. Your thoughts will slow down over time.
5) Fill your mind with beauty. If your mind is busy, give it good things to think about: Imagine the wonderful summer you are going to enjoy, remember a lovely sunny day or a fun memory, envision something you want to create, imagine white divine healing light gently flowing over your head and whole body.
BONUS: FILL YOURSELF WITH LIGHT. Sit down and think of 5 things you are grateful for. Imagine each item causing your heart to fill with more and more pink light. Once your heart is full, send this light out to fill the room you are sitting in and then send it to people you want to receive your love and healing.
“Making meditation hard defeats the whole purpose.
Start by giving yourself some quiet time everyday. Over time, you can add new bells & whistles to your practice…but first just build an enjoyable habit. “
JUST SAY YES
Life is full of no’s and challenges. Why not just say yes to making meditating easy and yes to making some quiet time for yourself everyday? If you’re skeptical about your return on investment and whether your time will be worth it, consider one of my clients who was suffering from postpartum who felt overwhelmed when she was stuck in the house with a new baby during the winter. She told me she’s “not too into that kinda thing” because “it seems kinda weird.” No problem, I said, but let’s just give it a whirl anyhoo because something needs to change, right? So I sent her my 5 FREE guided audio meditations you can get by signing up here, hoping she would give it a try. I got a call from her the other day. Turns out she’s been giving herself the gift of being quiet…and it’s paying off enormously.
Beth Miller, LCSW-R, CEC, CAHC is a Licensed Clinical Social Worker, Certified Life Coach, energy healer, meditation teacher, and spiritual counselor in private practice in Bayport, Long Island, New York, USA. She is the owner of the group practice POSITIVE ENERGY Holistic Counseling & Institute where she and her fabulous team of therapists use the breakthrough model Advanced Holistic Counseling & Coaching™ to create transformational change in their clients. Beth is the creator of the trademarked Advanced Holistic Counseling & Coaching™: Modern therapy that combines the very best of traditional psychotherapy with life coaching, energy healing, science, and spirituality. Now, Licensed Therapists, Healers, and Coaches can learn how to experience huge transformation in themselves, their clients, and their careers by becoming Certified in Advanced Holistic Counseling & Coaching™. For free holistic and psychotherapy tools, visit the POSITIVE ENERGY Holistic Counseling & Institute YouTube channel, or contact us directly via phone at 631-533-0708 or email at firstname.lastname@example.org.