Want a way to freshen your mood and outlook during the workday? Try taking 5-10 minutes for a meditation break. Lately, I've been carving out a few minutes during my lunch break. Although I'm lucky enough to have a beautiful chapel at the hospital, any quiet space will do.
Are you a first time meditator? Here are a few tips to get you started.
- Promise yourself, no judgement. There is no such thing as a perfect meditator. Everyone starts somewhere. The idea is learning to calm the fluctuations in the mind. It's OK to have thoughts, just notice that they exist, and bring your attention back to the meditation.
- Find a quiet, comfortable space. Close the door, and silence your phone. Distractions will make the meditation a lot more difficult.
- Sit tall. You may be comfortable on the floor, a cushion, or a chair. Take the position that works for you, but don't slump.
- Find your focus. You may use a mantra, your breath, or something you're gazing at. When you feel your mind beginning to wander, begin again by finding your focus.
- Set a timer. You may start slowly with 5-10 minutes. Notice how you feel before and after the meditation. You'll be comfortable with longer meditations as your practice progresses.
- Try a guided meditation. There are various apps, you tube videos, and meditation classes available online. Although I prefer to sit quietly on my own, they can be a great place to start.
- Aim for a consistent practice. A regular short practice may produce better results than a long, sporadic one.
A midday meditation break will elevate your mood, reduce stress, and reset your mind for the rest of your day. I urge you to try it daily for 2-4 weeks and begin to notice the benefits.
Namaste - Beth