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Getting Started with Meditation

By Nina Yu on 08/06/2018 | Wellness Tips

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! Meditation is all about being in a state of awareness. I’ve started incorporating meditation into my daily routine and have seen the benefits in all aspects of my life. 

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, this can be for as little as 3-5 minutes. I like to meditate in the morning before my commute to work, and right before drifting off to sleep at night. I find that 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 judgement. I love to use the analogy of watching a river. Acknowledge the thought, and let it pass through your head without engaging. 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 truly important you will remember it afterwards.

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 few of my favorites are Headspace and 10% Happier.

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 in and out. Presence yourself with your breath and let all other distractions drift into the background.

Meditation is a skill to be practiced. It if doesn’t feel quite right in the beginning keep practicing! Your body, mind and spirit will thank you!

 

Nina Yu

Author

Nina, a veteran GOTR coach, is also an RYT-200 certified yoga instructor. She loves spending time with her dog, Scoobz, eating and yoga-ing her way through new cities!

 

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