Let the world–and your worries–just fall away…
Contrary to popular belief, healthy stress exists—the kind that motivates you to get your reading done, work on your paper or go to the gym. However, for many of us, our mounting to-do lists result in the bad kind of stress—the kind that wears on you physically and mentally. After last semester, I was burnt out from an over-busy schedule and finals so I embarked on a journey this summer to find ways to reduce my stress levels.
I started meditating in June and, while it hasn’t been the easiest thing I’ve ever done, it’s been the most rewarding and beneficial. Here’s my how-to guide for you to start meditating too, and join me in a less-stressed world. 🙂
Before You Begin:
1. Posture: Find a place where you can sit comfortably. You can choose your posture ,whether it’s sitting on the ground on a cushion with your legs crossed or straight up in a chair with the soles of your feet on the ground. Pick the one that’s more comfortable. I don’t recommend lying down because you’ll be tempted to fall asleep.
2. Duration: Start with just 10 minutes of meditation and slowly work your way up from there. The best way to do this is to set a timer on your phone. Once you notice the 10-minute meditation getting easier, add five minutes and keep going in this pattern until you reach 30 minutes of meditation or more. The app Headspace is good for beginner meditators. The app gives you a “Take Ten” process in which a suave British male voice leads you through ten minutes of meditation for 10 days. After the initial 10 day trial, you need to subscribe and it’s a bit pricey for a student on a budget. The free trial is a great introduction though if you’re having trouble on your own.
3. Location and Time of Day: In order to meditate properly and successfully, you’ll need to pick a location and time of day in which you won’t be disturbed. A couple times I’ve tried to meditate in the middle of the afternoon but one of my roommates would knock on my door. Such interruptions throw off your concentration and it’s hard to get back on track–especially when you’re just starting out. I suggest setting your morning alarm 10 minutes earlier and meditating first thing when you get out of bed. Bringing awareness to your body in that way is a great way to start your day as well.
How to Meditate:
So you’ve found a time of day and posture that works for you. What next?
Start by taking deep breaths, really focusing on the air as it moves in and out of your lungs and diaphragm. Gently close your eyes. Mentally scan your body from head to toe. Is there any area that feels particularly tight? Take note of that, but don’t try to change anything. Take a moment to assess an underlying mood or feeling you might have, whether it’s exhaustion, frustration or joy. Start becoming aware of the sounds around you, both near and far away.
After a few breaths, bring your awareness back to your breath. Many people who meditate like to focus on a mantra. I like to meditate on “I am;” I breathe in on “I” and breathe out on “am.” Another helpful way to focus on your breath if you’re having trouble is to count your breaths in cycles of 10. Each inhale or exhale counts as one. Once you reach 10, start over again at one.
Especially when you first start meditating, your mind will tend to wander a lot. Without all the distractions you’re used to, you might even feel a bit uncomfortable as mindfulness may dredge up unpleasant feelings. Don’t get discouraged if you are having a lot of trouble focusing or if your mind wanders uncontrollably.You might
Like any skill, meditation takes practice and you won’t be able to master it in one or even a few tries. Just keep at it and it will eventually get easier. Trust me! Your body will thank you for it.
