A Beginner’s Guide to Meditation:

For many of us, the word meditation conjures images of monks on mountaintops and vows of silence. We hear stories of marathon prayer sessions and out-of-body experiences. But meditation doesn’t need to be intimidating, and you don’t need to be a monk to reap the benefits. Meditating is simply a method for learning how to quiet the ‘running commentary’ of thoughts, opinions, worries and judgments that fill our minds all day, every day. Many of us are so caught up in these thoughts and observations that we rarely experience true peace of mind. Even the most basic meditation habit can help ease stress and quiet the worries that wear on us day-in-day-out, and our most genuine voice of wisdom can be found underneath the manic noise of our mind’s running commentary.

Stillness is the space between thoughts. It is the quiet confidence of being in touch with your true, authentic self and knowing your own voice. And this peace of mind is much closer than you may think. Meditation teaches us to expand this space between thoughts and shows us this serenity is always within, waiting for us to come back in touch with it. In other words, meditation turns down the volume on our distracted thoughts, and boosts the volume of our true selves.

Meditation also increases our awareness of the present moment. Have you ever noticed how the mind obsesses over the past and the future, but rarely connects us with what’s happening here and now? When we get caught up in our mind’s running commentary, we are disconnected from the unfolding of our lives in front of us. Being more focused in the present opens us up to gratitude: we notice everything around us that we have likely been taking for granted. Presence also creates space in our lives for the natural love of the soul to radiate from us. When we come back into contact with this loving presence, we are more likely to make decisions that support our well-being and less likely to fall into people pleasing and being steered by fear.

And meditating is incredibly simple: you don’t need anything other than what you already have. Here’s a quick guide to a beginner meditation technique that you can do in as few as 5 minutes:

Find somewhere quiet where you won’t be interrupted for about 5 minutes. You can set a timer if you like.
Make yourself as comfortable as you can, but avoid lying down as you’ll be tempted to fall asleep (Bonus Tip! This process is also a great way to ease yourself to sleep at night when your mind is racing).
Close your eyes and relax your body and mind.
Focus all of your attention on your breathing.
Inhale through your nose for 3 seconds and exhale through your mouth for 3 seconds. Try to keep this rhythm throughout the meditation, and you can keep count in your mind if it helps you.
If you notice your mind wandering, just re-focus on your breathing. Counting as you inhale and exhale in your mind helps keep these thoughts at bay, but as we’re generally not used to sitting in this stillness the mind will try to entertain and distract itself. This isn’t something you’re doing wrong, just notice the thoughts pass by and bring yourself back to your breathing.

By making meditation a daily habit, over time you will find yourself living with a greater sense of inner peace and confidence. You will have a deeper connection to your intuition and you’ll be more in touch with your authentic emotions. The mindfulness created by regular meditation is a great foundation for self-development and a deeper, more meaningful relationship with yourself. Don’t be afraid to give it a try, all you need is 5 minutes.

Valerie Jambrovic.