Meditation: How to Transition into a Meditative State
THE DAILY ESCAPE
After the chaos of the weekend finally starts to simmer down and you prepare for another work week, take some time to go to your quiet place and get comfortable. Play soothing music at a low volume. Allow yourself to sip on some relaxing tea, adjust the room temperature to your preference and grab your favorite blanket if needed, Now just completely let go of all your ancieties, and allow yourself to completely surrender to the present moment. Lighting candles and diffusing pleasant smelling essential oils can also be nice additions to your meditation experience.
As you lay on your back, embracing stillness within your body, notice the thoughts that seem to present themselves to you. As these thoughts come, allow them to come and go, without any response, feedback or judgement. People assume meditation is about quieting the mind. The mind is always active, whether we are aware or not. Meditation is about witnessing the thoughts without action. It is about being in the world but not of the world.
Begin by bringing your awareness to your breath and just notice the characteristics of your breath. Is your breath slow and deep? Is your breath shallow and fast? Slowly take control of your breath. Take a long, slow and deep inhale, breathing in fresh air through your nose, filling up the lungs. Hold your breath for 4-8 seconds (longer if possible), then slowly exhale out any stress and negativity, releasing it from the lungs, out of your mouth out into the universe. Continue this for 10 complete breaths. With each exhale, allow yourself to relax and let go just a little deeper.
Relax. Relate. Release.
Start to scan your body from head to toe, beginning with the head and facial muscles. As you inhale, notice the muscles of your face and as you exhale, allow yourself to relax those muscles. Next, move to your neck and shoulders, relaxing on each exhale. Move to your chest, arms and fingers. Then, move on to your abdominal and pelvic muscles. Finally repeating slowly, move towards your legs and toes.
Take a few more breaths here, counting down from ten to zero. At this point you should be super relaxed, only being focused on your breath.
Entering the Meditative State
Meditation allows you to enter into a state of being completely in the moment. It’s a great way to experience mindfulness. You are not focused on what you may have to do later. You are not concerned with things from your future or past that may still have a grip on you. You are able to let go of those things and begin to move forward in your life with a shifted perspective of positivity.
I encourage you to try this simple meditation today!