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Six Keys to a Successful Meditation Practice
Hello and welcome!
I think of meditation as a gentle workout for the brain. I often hear, “I just can’t meditate because I can’t turn my mind off.” Which is unfortunate, because if you're not meditating because your mind feels as if it's always switched on, you're missing out on a valuable practice that combats anxiety, stress, and depression, and heightens optimism, creativity and vitality.
And this is a needless concern, because the mind doesn’t just switch off. It jumps from thought to thought like a monkey on a tree (which is why you might have heard it referred to as “monkey mind”). During meditation, we:
Brain scans show many benefits for regular practice of meditation.
The brain gets good at what it practices. If you find something challenging and you want to learn it, keep practising. You can rewire your brain and nervous system to new, healthier patterns.
Try these 6 keys to a successful meditation practice.
I think of meditation as a gentle workout for the brain. I often hear, “I just can’t meditate because I can’t turn my mind off.” Which is unfortunate, because if you're not meditating because your mind feels as if it's always switched on, you're missing out on a valuable practice that combats anxiety, stress, and depression, and heightens optimism, creativity and vitality.
And this is a needless concern, because the mind doesn’t just switch off. It jumps from thought to thought like a monkey on a tree (which is why you might have heard it referred to as “monkey mind”). During meditation, we:
- Practise awareness of what is happening, moment to moment, just as yoga focuses on moment-to-moment awareness of body sensations and the breath.
- Don’t try to push negative thoughts away, or to avoid judgement; we simply notice them and let them go. Gently, without force.
Brain scans show many benefits for regular practice of meditation.
- In as little as 8 weeks, the brain shows positive changes.
- Even a short 10-minute daily practice will begin to change the nervous system and rewire the brain.
The brain gets good at what it practices. If you find something challenging and you want to learn it, keep practising. You can rewire your brain and nervous system to new, healthier patterns.
Try these 6 keys to a successful meditation practice.
- Intention. At the start of your practise, affirm your intention to practise meditation.
- Relaxation. Relax the body and breath. This will calm the mind as well, and down-regulate the stress response, so you are less likely to respond automatically to distractions. At the same time, sit in a way that keeps the spine long. You may want to use a chair for back support.
- Safety. Create a safe and quiet space where you can practise, and remove anything that might be a distraction.
- Delight in positive emotions. Try to generate some feelings of safety and contentment before you start to meditate. Remember a time when you felt content, and bring those feelings to your awareness.
- Intend and sense the benefits of your meditation. Be gentle with yourself. Accept that distractions come, be aware of them and return your awareness to the focus of your meditation (breath, body awareness, mantra – whatever the focus of your practice is for this time). If you notice a thought, you can say to yourself “thinking,” and then return your awareness to your focus.
- Come out of the meditation slowly and gently. Take a few deeper breaths, move your fingers and toes, and bring your awareness back to your surroundings before opening your eyes.