How Do I Meditate If I’ve Never Done It Before?
Find a comfortable seat. Feel the earth under your sit bones, under your feet. Connect to the stability that a more grounded presence evokes. As you ground, sense the lift that is available in the spine. Lengthen as best you can by sensing the top of your head, reaching for the sky.
Begin to notice your breath. Deepen your inhales and exhales, counting to 5 as you inhale deeply through your nose and exhale to the same count. Notice your thoughts with compassionate observation and let them come and go without attachment, without identifying with them as you focus instead on your breath.
Repeat silently to yourself this Kriya mantra:
“I am not my body. I am not even my mind.”
Sustain this for 5 minutes a day for a week. Then add 5 minutes each week until you can sit this way for at least 20 minutes.
I am happy to share with you other ways to create stillness within. Reach out, I would love to help! Reach out to me at: hello@regancaruthers.com
