Tips To Get Started
Give people a heads up. Let people know that you are committing the next five days to exploring a personalized daily meditation practice. Invite them to join you or, at least, be aware and hopefully respect your intention and commitment to yourself.
Keep track of your experience. By tracking your experience, you will be able to see what works best for you. Remember that it’s just as important to note what works for you as what does not. There is no such thing as one-size-fits-all when it comes to meditation; be honest about what goes in your “I’ll Take It!” column. Your completed meditation tracker will be a memento of your Gateway to Presence experience, as well as a guide to help you create your daily practice going forward. Download your meditation tracker, here.
Set an intention. What’s an intention? It’s sort of like a grounding principle. Each day we will introduce a new intention, and you can use these in a variety of ways. To ground yourself before your meditation, simply repeat it as you take a few deep breaths. Or you can remind yourself of it throughout your day when you find yourself feeling overwhelmed or stressed. Repeating it as you fall asleep is also a nice way to end your day, (after you have filled out your meditation tracker, of course!).
Posture is key. You will want to sit comfortably with your spine straight. Feel free to use a meditation chair or cushion, otherwise, you can just prop yourself up wherever you are. If you are sitting on the floor, cross your legs if that is comfortable for you, or extend them in front of you, with a bolster or pillow under your knees for support. If you are sitting in a regular chair, make sure your feet are uncrossed and feet are flat on the floor. If your feet don’t reach the floor – grab a pillow to prop them up. Let your hands rest on your knees or lap. How you place your hands matters; palms up is energizing, while palms down is more grounding. Feel free to lie down, but I find that this position typically leads to sleep!
Explore different locations. One of the most important aspects of any meditation practice is a quiet place where you will be undisturbed and able to sit in an upright position. You will have an opportunity to explore various locations over the next five days, including:
- Bedroom (prop yourself up in bed, against a wall, or sit on a pillow or cushion in your closet)
- Bathroom (sit in your (empty!) bathtub, or on the toilet with the lid closed)
- Office (sit in your desk chair or on a cushion on the floor with your back against a wall)
- Car (before you leave or once you arrive at your destination)
Try various times of day. We will be exploring four time slots:
- First thing in morning upon waking (Day 1)
- Midday before lunch (Day 2)
- Happy hour between 4-6pm (Day 3)
- Before bed (Day 4)
I recommend trying each time slot, if your schedule allows. You may be surprised with what resonates for you! If you know something won’t work for you, feel free to adjust to what does.
Find the time. Each day you will be introduced to a new 5-minute meditation. You will also notice there is a bonus section of 10, 15, and 20 minute variations of the guided technique. If you are nervous about finding 5 minutes, find a mundane activity you do every day, and tack it on to that (i.e., brushing your teeth, taking a shower, making coffee).
Include family or like-minded friends or colleagues. If you know others that are interested in trying meditation commit to this program with them! Going through this program with others creates a personal circle of support and accountability.