Getting Started with Meditation

One of the core values at Girls on the Run is to nurture our physical, emotional and spiritual health. Meditation is a great way to do all three of these! This practice is all about being in a state of awareness. As this challenging year comes to an end, incorporating meditation into your daily routine is a great way to relieve stress, express gratitude and stay focused on what truly matters.

Meditation might seem difficult to someone who is just beginning the practice. Here are some simple tips to help you get started today:

Take some time. Pick a time each day when you can meditate, even for as little as 3-5 minutes. This can be first thing in the morning before getting started with work or at night right before drifting off to sleep. Planning is the easiest way to start a healthy habit!

Find a comfortable seat and sit in your True North. Try elevating your hips higher than your legs by sitting on a stack of pillows or cushions in a cross-legged seat or by kneeling with pillows between your legs. Find your True North by sitting up tall and straightening your spine. Soften your gaze by gently tucking your chin and closing your eyes. Rest your hands on your thighs or knees.

Let thoughts come and go. As you meditate, your brain will still be running. Instead of engaging with your thoughts, simply let them pass by without judgment. Acknowledge the thought, and let it pass through your head without engaging — like a river. Watch the river flow, but do not get in the water! If something important pops into your head during meditation, let it pass as well. If it’s really important, you will remember it afterward.

Use a guided meditation. There are great meditations available on YouTube, and there are lots of free apps you can download on your phone. A couple of examples are Insight Timer and Calm.

Do a body scan. Close your eyes and work your way up your body. Focus your awareness on what you feel with the part of your body that is grounded, then slowly move up through your legs, arms and core. Be present with the sensations of each body part.

Focus on your breath. Another easy way to start meditating is to focus on each breath, inhaling and exhaling. Make yourself present with your breath and let all other distractions drift into the background.

As you start your journey of meditating, your body, mind and spirit will thank you!

Girls on the Run offers research-based programs that teach girls healthy physical and social-emotional habits at a time when they need it most. Give her the opportunity to join by making a gift today!

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