Time: < 30 Minutes
STEP 1: Determine what time is best to stop and meditate each day. It may be the same time each day, or a different time each day. Meditation can take on many different forms—you can meditate during a walk around the park or your neighborhood, while sitting in your car or in a quiet room. Do what feels most relaxing and grounding to you in that moment.
STEP 2: If your schedule allows, set an alarm on your phone to meditate each day at the same time. Forming a habit surrounding your mediation practice will encourage repetition each day, and you will begin to notice your body and mind craving mediation like clockwork!
STEP 3: When your alarm goes off, take a moment to meditate. Sit down in a quiet place, closing your eyes and taking deep breaths in order to clear your mind. Turn off anything that can distract you and tell your kids/co-workers that you need a moment or go into a quiet room. If you are choosing to meditate while on a walk, stop and take your deep breaths before you set out on your path. Avoid bringing your phone with you if possible, to reduce potential distractions. Walk along a quiet path.
STEP 4: For the duration of your meditation, focus primarily on your breath. Take 3-5 deep breaths to clear the clutter from your mind to begin.
STEP 5: Meditation doesn’t mean you have to shut off your brain and think of nothing. You are simply focusing on breathing, quieting your mind and moving inward. It takes time, so don’t judge yourself as thoughts come to mind. Simply acknowledge them and let them float away, not dwelling on them. Start off with meditating for five minutes and try to increase the time as you become more comfortable with the process.
