Meditation For People Who Don’t Like Meditation
Ever find meditation (or the idea of it) rather boring or even frustrating? Even after hearing about all the health benefits of meditation, it can be difficult to push the to-do list aside and make room for sitting and doing “nothing” for an extended amount of time. Even when you do get around to it, your mind doesn’t want to cooperate and goes off into worrying about the past and planning the future.
Even after taking meditation courses, reading the top-rated books and listening to podcasts, I personally struggle with meditation. And get this: I am a yoga teacher!
But let’s give ourselves a break here! We live in a fast paced world, full of so many distractions and obligations—no wonder we find it hard to sit in one spot and think about nothing.
That is why I have developed a little meditation/visualization that I call the “Simple, Feel Good Meddy.” This bad boy incorporates the power of breath work, positive psychology and mindfulness and takes as little as three minutes to complete. For the greatest impact on your wellbeing, do this meditation right when you wake up and/or before you drift off to sleep at night.
Here is how it works:
- Find a quiet, comfortable space like your bed, couch, floor or car (while parked!).
- Close your eyes and remember the sequence: breaths, scan, gratitude, breath.
- Take 10 long, deep breaths. Inhale fresh energy and exhale any tension.
- Continue your deep breaths while you scan the body from head to toe. Pay attention to any areas of the body that hold tension or discomfort. Visualize each breath breaking up the tension within that area and release it all on the exhale.
- Create a mental gratitude list by thinking of all the things that you are grateful for.
- Recharge, reset with 10 big breaths.
When your mind starts to wander to your to-do list, simply bring your attention back to the breath. If the wandering is out of control, write your list of things to do before you start the meditation and come back to it when you are done.
Try it out and tweak it as you desire. Go into it with no expectations and commit to doing it on a regular basis. As you become more comfortable with this meditation, you can start to increase the length of each session and try out other meditations. Before you know it, you will be a meditation master. All you have to do is commit and trust the process.
Now get excited because you are about to make a massive leap in your emotional, physical and mental wellbeing.