How to start a Daily Meditation Practice?

Friends and colleagues often tell me they have treid to start a daily meditation practice but find it so difficult. The guide below details one way to commence a Daily Meditation Practice with 10 minutes a day.

1. Initially aim for 10 minutes a day (once or twice a day if possible, try various times of the day)

2. Find a comfortable, quiet place to sit (eg your garden, your office chair, your sofa) but ensure you are comfortable (note: in a chair ensure your back is supported/spine is straight, and feet are on the ground with a 90 degree bend at your knees). You can sit cross-legged on the floor if you want, but sit on a cushion/yoga block so your hips are higher than your feet - much more comfie. Again, comfort is key. Remove your shoes and socks if you want to.

3. Set a timer on your phone for 10 minutes.

4. Gently, mindfully, close down your eyes, place a gentle smile on the corners of your lips and start to breath deeply in and out through your nostrils, being aware of the physical sensation of your breath as it flows in and out through your nose.

5. Allow the in breath to flow deep down inside of you, down to your belly, feeling your belly rise as you breath in and on your out breath feeling the belly begin to flatten as you release any tension from your shoulders, upper back, neck, or any other parts of you body, as you sink deeper into relaxation on each exhale. 6. Continue breathing in this way, allowing any stress or emotions to flow through you with your breath,

and then, for half a dozen breaths , allow your out breath to become longer than your in breath (eg count 4 beats in, 6 beats out etc) After 6 breaths like this allow your breathing to return to it's natural flow and rythm, in and out through the nose, not controlling it in any way, and simply maintain awareness of the physical sensation of your breath flowing in and out through your nostrils.

7. Thoughts will always occur during meditation and are an important part of the meditation process. It's your mind's way of processing everything that is going on in your life and it is expected. The stillness obtained via meditation creates space for your mind to process all the important stuff. So while meditating, when you happen to notice that you have been thinking, or following thoughts and emotions, simply, without self judgement or self criticism, lazily and casually return your awareness to the physical sensation of your breath in your nostrils, and ensure the subtle smile is still on your lips.

8. This cycle will repeat a number of times during every meditation and is expected: Resting, Roaming, Realising, Returning . And remember there is no such thing as a good or bad meditation. Every one has a positive effect on you. 9. Continue in this way (slow, relaxed, natural breath, continually relaxing deeper and deepr on the out breath, and when noticing you are thinking, simply returning your awareness to the breath flowing through your nostrils). 10. When you timer sounds after 10 minutes (and that will go very quickly) at this point, slowly introduce some gentle movements, like wiggling your fingers and toes, maybe rub your palms slowly along your thighs, maybe tilt your head gently to left and right, maybe twist your torso gently to left and right. Become aware once again of your surroundings and your location, and staying like this for as long as you need to, when you feel ready, slowly, slowly open up your eyes and come back to where you are. (Note: It's important not to suddenly start moving and open your eyes - come back to the real world gently and slowly, and don't move your relaxed body too quickly initially)

Progression: Over a number of sessions (maybe over a 2 week period) , try to increase from 10 minutes to 15 minutes, then to 20 minutes. The brain waves generally reach the optimal benficial frequency after 10 to 12 minutes of stillness. So this initial 10 minutes practice is to get your body used to sitting in stillness and allowing you to become used to it and the meditation process, and the neginning of your daily meditation habit. Breath, body & mind are so interconnected. By controlling one (eg the breath) you can greatly influence the others.