1. Sit for just two minutes. (*Reminder: There are 1,440 minutes in a day.)
This will seem ridiculously easy, to just meditate for two minutes. That’s perfect. Start with just two minutes a day for a week. If that goes well, increase by another two minutes and do that for a week. If all goes well, by increasing just a little at a time, you’ll be meditating for 10 minutes a day in the 2nd month, which is amazing! But start small first.
2. Schedule. It’s easy to say, “I’ll meditate every day,” but then forget to do it. Instead, set a reminder on your phone, in your computer or on your watch and schedule a specific time. Since you are starting with 2 minutes you can meditate BEFORE you even get out of bed.
3. Don’t get caught up in the how — just do. Most people worry about where to sit, how to sit, what cushion to use … this is all nice, but it’s not that important to get started. Just start!!! Anytime, anywhere and in any position. Be somewhere quiet, comfortable, close your eyes and breath naturally. Then set an alarm so you stay within your allowed meditating time.
4. Check in with how you’re feeling. As you first settle into your meditation take notice of what you are feeling. How does your body feel? What is the quality of your mind? Busy? Tired? Anxious? Whatever it is, it is completely OK.
5. Count your breaths. Now that you’re settled in, turn your attention to your breath. Focus on your breath as it comes in, and follow it through your nose all the way down to your lungs. Notice the movement of your body as you breathe. Now, try counting “one” as you slowly take in the first full deep breath, then “two” as you slowly breathe completely out. Repeat this to the count of 10, then start again at one.
6. Come back when you wander. Your mind will wander. There’s no problem with that. When you notice your mind wandering, smile, and simply gently return to your breath. Count “one” again, and start over. This is the process and it’s perfectly OK to not stay focused. This is the practice, of meditation!!!! Mind wander you bring it back, mind wander you bring it back, mind wander …… Get it?
7. Develop an observer’s attitude. When you notice thoughts and feelings arising during meditation, as they will, look at them with a friendly attitude. They are a part of you, though not all of you. Be friendly and not harsh. No judging.
8. Don’t worry too much that you’re doing it wrong. You will worry you’re doing it wrong. That’s OK. Why? Because there’s no perfect way to do it, just be happy you’re doing it.
9. You can do it anywhere. Seriously, anywhere, anytime.
Meditation isn’t always easy or even peaceful. But it has amazing benefits with no side effects (like medications) or downside. You can start today, right now, 2 minutes and continue for the rest of your life.