If You Think You Have to Cross Your Legs to Meditate You’re Doing it Wrong
Meditating shouldn’t be an attempt to become a pretzel.
The jury is already out, you no longer have to wonder if meditation or mindfulness will help you, it is already well established that it can. Maybe you tried it a few times using an app, or a YouTube video, maybe you even ventured on a retreat hoping to acquire the special habit by osmosis. And here you are again in your living room trying hard to cross your legs, straighten your back and close your eyes while thinking: “is it time to get up yet?”
First off, lets clear something up. What’s the difference between mindfulness and meditation?
They are both simple and effective ways to reduce stress, improve focus, and enhance your overall well-being. Mindfulness and meditation are often used interchangeably, but they are actually two different practices that share some similarities.
Meditation is a practice that involves focusing your attention on a particular object or activity, such as your breath or a mantra, and observing your thoughts without judgment. There are many types of meditation, including transcendental meditation, Zen meditation, and loving-kindness meditation, among others. The goal of meditation is to cultivate a state of relaxation and mental calmness, reduce stress and anxiety, and improve focus and concentration.
Mindfulness, on the other hand, is a mental state of awareness and attention to the present moment. Mindfulness involves being fully engaged in the present moment, without judgment or distraction, and noticing your thoughts, emotions, and bodily sensations. Mindfulness can be practiced in many ways, including through meditation, but also through other activities such as mindful breathing, mindful eating, and mindful walking. Yoga is a great example of mindfulness practice. The goal of mindfulness is to cultivate a greater sense of presence and awareness in your daily life, which can help reduce stress, improve relationships, and enhance well-being.
During mindfulness practices, such as mindful breathing or mindful body scan, alpha waves are typically produced. Alpha waves are associated with a state of relaxation and mental calmness, and are also present during states of deep relaxation or creative flow.
During meditation practices, such as focused attention meditation or loving-kindness meditation, both alpha and theta waves may be produced. Theta waves are slower and are associated with a state of deep relaxation and increased creativity.
In summary, meditation is a formal practice that involves focusing your attention on a particular object, while mindfulness is a way of being present and aware in your daily life. Meditation can be a useful tool for developing mindfulness, but mindfulness can also be practiced through other activities outside of meditation.
Now that we have cleared the air on what is mindfulness and meditation, lets get to the task at hand. Here's a basic guide on how to meditate:
Find a quiet and comfortable space: It's important to find a quiet and comfortable space where you won't be distracted. This can be a separate room, a quiet corner of your home, or even outside in nature.
Get into a comfortable position: Find a comfortable position, whether it's sitting on a cushion, lying down, or even standing. You DONT HAVE TO CROSS YOUR LEGS, if you can, all the power to you. But it does not add or take away from the practice. You can use props such as pillows, blankets or a chair to support your posture. If you choose to sit, try to keep your head floating above your shoulders without leaning it back.
Close your eyes and focus on your breath: Take a few deep breaths and close your eyes. Focus on your breath as it moves in and out of your body. Notice the sensation of the breath in your nostrils, chest, and belly.
Acknowledge and release thoughts: As you meditate, thoughts and emotions may arise. Instead of trying to push them away or suppress them, acknowledge them and then let them go. Return your focus to your breath.
Start with short sessions: As a beginner, start with shorter meditation sessions, such as 5-10 minutes. If that’s too long, go for 2 minutes at a time. Gradually increase the duration as you become more comfortable.
Practice regularly: Consistency is key to making progress with meditation. Try to meditate at the same time each day to establish a routine.
If meditation is not accessible to you because you fidget a lot or really can’t silence your thoughts down for one moment, try some mindfulness exercises on the 5 senses. Please click link below for a guided mindfulness exercises on the 5 senses.
Remember that meditation or mindfulness is a personal practice, and there is no right or wrong way to meditate. The most important thing is to find a practice that works for you and make it a regular part of your routine.
