Author: Lindsay Hogg
Although my one ‘rule’ to meditation is #1 on this list (don’t lay down), I try not to be closed to anything in my meditation. I have a bad lower back so sometimes I lean against a wall/my bed or use yoga blocks and sit on my knees. Others may encourage you not to lean against anything, but I believe you should do what works before for you. If you avoid meditating because you find it extremely uncomfortable or think you don’t do it right, drop that and do what feels right in your body and mind!
1. Don’t lay down
Some say they lay in bed and meditate, but personally I think you should be more engaged in it. Most people that lay on their backs to meditate end up falling asleep. Although meditation is meant to relax you, it’s not exactly doing it’s job if you’re not present (aka asleep). The only time I would make an exception to laying down when you meditate is if you have back problems.
Come back to your breath. If you find yourself drifting off or having an internal battle, come back to your breath. Take long inhails and slow exhails to calm your mind and body.
3. Remember you’re human
Don’t get frustrated if thoughts keep popping up in your head, it’s going to happen. Acknowledge those thought and then let them go (you could picture the thought drifting away or being thrown down a hole). Clearing takes practice and some days will be harder than others.
4. Ask why
Sometimes the same thought can keep coming up in my meditation. Instead of clearing it continually, I used my meditation to ponder why that thought keeps appearing for me. These are my favorite meditations because I usually come out of them with a greater understanding of my emotions.
5. Repeat a positive mantra
I’m not huge on guided meditations, but I am very pro-mantras. A mantra is a word or sound repeated to help you concentrate on meditation. I love mantras so much, not because they help me concentrate, but because they have such positive outcome. To me a mantra could be anything. I often use these words or sentences: I love you (really good for working on self love), I’m sorry, please forgive me, relax, you are worthy, be kind and compassionate, be present and so on.
Remember that everyone is different. However you choose to meditate is your own choice. Whatever works for you may not work for others. Don’t put yourself in too much of a closed off box, try out different things and use the tips I’ve listed above. There is no right or wrong in meditation, if you finish your session feeling better in any way, then you’re on the right track!