Meditate on Meditation

Hello, Friends!

Today I'm talking to those who are new to meditating. If you find meditations intimidating or cannot imagine slowing down your hyperactive mind, this episode is for you! There are other practical ways to go about beginning a meditative practice. And I'm excited to share them with you.  

So let's dive in!

There are endless meditation apps available at your fingertips. But maybe you're not quite there yet. Or suppose you're brand new to meditating. No worries!

Besides sitting on your meditation cushion, there are more ways to start or root your practice. I'll share five approaches that people like you find as palatable entryways into other forms of meditation.

Consider a gratitude practice.

Take 2 minutes each morning for 20 days to write 2 sentences describing something you're grateful for.  

While science proves and measures the positive effects of gratitude journaling, I feel happier and more optimistic when my gratitude journal is on point. It becomes easier for me to find the things that *are* working rather than what is not working out.

And as you get into a rhythm, you may consider turning those two sentences into a gratitude email to someone you're grateful for. Maybe write 2-3 things they've done or how they've supported you. Then hit 'send' and notice how this slight pivot preserves the personal benefits of your meditative practice and generates happiness for the recipient!

Try breathwork.

Try various breathwork exercises like box breathing, nostril breathing, or even 4-7-8 breathing. If you find this approach inspiring, consider reading Breath: "The New Science of a Lost Art " by James Nestor. He shares fascinating data about the significance of your breath!

If you need a simple approach, try this. First, close your eyes and get comfortable. Then notice your breath. Take a deep breath IN and imagine the air washes down your core from your chest to your belly. Then as you breathe out, push out the stresses and heaviness of the day. Repeat this a few times until you feel settled and present.

In times of stress or when I feel anxious, my go-to breathwork is the 4-4-4 breathing. Breath in slowly for 4-seconds, hold for 4-seconds and then breathe out slowly for 4-seconds. Repeat. 

Grab a journal and start writing.

Start or dust off your journaling practice. Julia Cameron's book called "The Artist's Way" describes the benefits of 'Morning Pages .'This journaling exercise becomes a spiritual practice.

Something quite magical happens when you put pen to paper - not type at a keyboard. It's like you tap into a portal where information flows through your hand and onto paper. This is especially true when you hold the intention to *not* edit, correct, review or revisit whatever you write down. And you know it will not be shared.

So, if 'Morning Pages' are new to you - I'll explain. You start your day by writing 3 pages of whatever is on your mind. For me, my notebook is on the smaller side. So it's pretty easy to complete 3 pages. Think of this as a download. Write about whatever needs to be cleared out of your mind. It's like a morning cleanse. 

I find my 'Morning Pages' to be a platform for my inner critic to be seen and heard - and then forgotten. It's like washing away old mindset patterns that cloud me at the start of the day. It's a 5-10 minute exercise.

And those days I feel like it's clear skies in my active mind, I'll write about my intention for the day. And by the time I get to the 3rd page, my intention almost always morphs into something else that unfolds with beautiful insights and wisdom.

Track your dreams.

Begin a dream journal and take note of your dreams. Log all your dreams - unfiltered. Note everything as is - no matter how bizarre it may be. Then go back to the dream later and see what additional information comes through your notes. Observe how the info helps you today.

Dreams are an incredible way to communicate with those unseen parts of yourself. And often, dreams are like your own personal journal prompts. They're ways for you to look inward. Dreams are an energetic exchange of info that accesses your inner knowing. So when your active mind sleeps - it cannot get in the way of accessing this wisdom.

I love talking about dreams. As a matter of fact, if you're an avid dreamer, I invite you to check out my episode called "Dreaming of Dreams," where I really dive into this realm.

 Create…anything!

When you step into your creativity, you slide into a flow state. This is also a form of meditation. So. Try a new recipe in the kitchen. Grab sketch paper and start drawing. Move your body to your favorite music. Try a new craft or DIY project. Plant a garden - even if it's planting herbs in a glass jar. 

If you're at a loss at where to start, think about something that you don't do much but really enjoy. Is there a creative activity you did as a child that you did endlessly? Maybe it was building things with tinker toys (I'm totally dating myself). Perhaps it's time to brush off those skills and get at it. You may consider assembling a kit like a model plane, car, or rocket. 

Wrap Up

Ok. So, choose one of these practical ways to begin your meditative practice. Then, stick with it daily for 2 months. Studies these days show it takes 66 days for a habit to form on average. And along that journey, notice subtle and not-so-subtle shifts in your physical, emotional, and mental health. These subtle changes will be the reinforcement you need when your mind wants to drift away from this practice. And when that happens. It's ok. Return to where you left off and continue on. After all, it's a practice - not a meditative perfection. And when that becomes a norm for you...consider another approach to flex your meditation muscle!

Takeaways

No matter where you fall on the meditation spectrum, there's always an inviting practice for you. And today, I offered you five practical ways to start a meditative practice.

1. Consider a gratitude practice.
2. Try breathwork.
3. Grab a journal and start writing.
4. Track your dreams.
5. Create…anything!

Guided Meditation

Oh hey! Did you hear? I'm offering a guided meditation tailored just for you. This meditation leads you to connect with a spiritual teacher or helping guide. And with this divine support, you can neutralize whatever friction you're experiencing in life. This tailored, guided mediation is held in a 1:1 session and is unique to you and your needs. When you're ready to be in your authority and connect with divine support, schedule your session at sparkpathhealing.com/meditation.

Alrighty. I'll leave you with that… 

See you in the next episode.

Bye for now...