A Simple Daily Meditation

daily meditation

Whether you’ve meditated in a yoga class, or even just tried to quiet your thoughts before falling asleep, you’ve probably experienced what yogis call the monkey mind— all those thoughts that interrupt your concentration. It can be discouraging and even alarming that you can’t clear your mind and focus for more than a few seconds before these thoughts start invading. But the first step of developing a daily meditation practice is recognizing that this is what the mind does.

When you first begin meditating, you learn to focus on feeling the breath enter your body, fill your belly, chest and throat, and then exit the body. As your mind wanders, the challenge of a beginner is to acknowledge that the mind has wandered, let go of the thought, and returned the focus back to the breath. This process of remembering to bring your attention to the breath has a deep effect on calming and strengthening the mind. It develops the witness conscious, which observes all your thoughts, emotions, and behaviors without reactivity or judgment. The witness is a powerful tool for daily meditation and your everyday life.

Stephen Cope, a psychotherapist, author, and yoga teacher states, “We are not our thoughts. We are not our internal chatter,” in his book The Wisdom of Yoga. This is the beauty of meditation. Once we have practiced meditation and learned to let go of those thoughts, we find a deeper level of our self that exists beyond the contents of the mind. Through meditation, you learn to recognize when thoughts or behaviors arise and to release them, giving you the power to meet your true self. Even the newest person to meditation can experience this!

Try this simple, daily mediation that everyone can do in their home. We like to do our meditation right when we wake up in the morning, setting intentions and the tone for the day. But listen to your intuition, and meditate when you feel it is right for you.

A Simple Daily Meditation

  • Set a timer for three minutes.
  • Find a comfortable seated position and close your eyes.
  • Breathe naturally through the nose.
  • After a few breaths bring your attention to the breath, feeling it enter and exit the body.
  • When your mind wanders, bring your focus back to the breath.
  • After the three minutes is over, journal your experience. What did you notice about your thoughts? How long did it take you to realize your mind had wandered? As you practice daily, continue to add a more time and journal how your mind changes and develops.
  • Check in with yourself throughout the day and see where you can let go of the thoughts and come back to center. You might catch yourself making judgments of others or allowing emotions like frustration take over. The goal is to notice it happening and get back to the breath.

Once you feel more comfortable with your meditation, try meditating with crystals and incorporating other energy tools into your practice to deepen your meditation. 

 

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18 Comments

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  • Reply May 10, 2016

    Matthew

    When doing meditation, do I have to use crystals then or is there any other type of meditation I can do?

    • Reply May 12, 2016

      TheMuse

      You can simply meditate without crystals as well! We just like to incorporate crystals into our meditation to deepen it.

  • Reply May 10, 2016

    Martine

    I know about crystal healing meditation but never tried it, instead I have used music meditation that was suggested to me by my grandpa as he got so many benefits from it.

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  • Reply May 19, 2016

    Chris

    Hi guys, I am new to the meditation field but I am interested as I heard it’s so helpful in life evolution. So has anyone already tried it and explained to me how it works, thanks in advance and chers to all!

  • Reply May 19, 2016

    Nathan

    Hello, daily meditation really helps, you’ll see a great change in your life physically, mentally as well as emotionally!

  • Reply May 19, 2016

    Ethan

    Meditation is very helpful, no harm as long as you do it correctly!

  • Reply May 19, 2016

    Jennifer

    Meditating regularly improves the way how our brain work, and same thing for the other aspects of the body.

  • Reply May 19, 2016

    Maddie

    So, it’s also helpful for kids?

  • Reply May 27, 2016

    Chris

    Help him to do meditation for restoring his inner peace and calm back, you just need a few minutes only for that.

  • Reply July 15, 2016

    Gonzalez

    People looking for wellbeing care and fitness can do meditation, it brings joyful life by changing behaviour.

  • Reply July 15, 2016

    Carterry

    Children practicing meditation regularly can improve their bone density and immune system, see how it works by opening

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