7 Easy Ways to Meditate when You Don’t Really Want To.

As a child (and an adult), I often turned to my parents in lieu of a dictionary. My father’s responses were always to the point. He’d answer my question and that was that.

My mother’s were a bit more flowery. She would provide me with an initial description (all I needed), after which she generally spent a day adding to it. Long after I fully comprehended the topic, my mother would continue offering scenarios and explanations to further sharpen her definition, laughing while she did so, knowing that I already got the gist but recognizing that she simply couldn’t stop herself from elaborating.

At the time, it was half funny and half annoying.

Now, I do the same damn thing.

A friend recently asked me to help him get started with meditation. I was thrilled. I offered him what I consider to be the easiest pathway into the practice. Set a timer, sit down, relax your shoulders and your face, close your eyes and be quiet for a while. Let the mind run.

He seemed satisfied with this answer. Evidently I wasn’t. Because I had a mom moment.

It was like a force took over me and I couldn’t stop myself from offering a variety of approaches to meditation. If that particular method doesn’t work, you can try this. Or this. Or this. 

To my mind, I was providing options. As I wrote these options to send to him, I realized it could be pretty overwhelming for someone who has never sat down to meditate before.

But I couldn’t let the list go without sharing it with someone.

Everyone gets stuck in their meditation practice. Some days it comes so easily and other days it feels like brain surgery. If you’re hitting a wall, let me help you with my handy, fail-safe list of Easy Ways to Meditate when You Don’t Really Want To.

1. Use the Breath: This one is so basic that it almost gets irritating. Like, can’t we think of ANYTHING ELSE to focus on? Well, no.Because, time and time again, your breath proves the most obvious and reliable anchor. Listen to it. And when you realize you’ve stopped listening to it, listen to it again. Continue to do this for a long time. And guess what?
   This is meditation.

2. Let it be Visual: Close your eyes. Look at your eyelids. Do you see shapes and colors and patterns and light? Probably. Watch it, like a movie. When you start thinking, redirect your attention to the movie behind your eye curtains. Continue to do this for a long time.
   This is meditation.

3. Ride your Emotions: Breathe in and out a few times and get quiet. Notice sensation in your head, neck, chest, belly, hips. Breathe in and out again. Then think of someone you love. Where do you feel sensation? Breathe in and out again until the sensation is gone. Now think of someone you don’t love. Where do you feel sensation? Breathe in and out again until the sensation is gone. Continue to do this for a long time. Finish when you’ve breathed out any sensation. You can do this using people, places, decisions, conversations.
   This is meditation.

4. Practice your Numbers: Each cycle of breath counts as one. Start from 1. Count your breaths. When you lose count, it’s because you got caught in a thought. Start over from 1. The longer you do this, the less times you will have to start over. It’s a great way to sharpen your focus.
   This is meditation.

5. State the Obvious: I love this one for its simplicity. As you breathe in, say to yourself “Now I’m breathing in.” Guess what you say on the exhale? “Now I’m breathing out.” That’s it. So easy. Keep going. 
   This is meditation.

6. Imagine a Kitten: Of course I’ve got to include cats. I often do a guided meditation in which I am instructed to visualize myself sitting in a field full of butterflies. If I actively try to catch them, they scatter. However, if I make my body very still, open and calm, if I breathe evenly and settle my nerves, the butterflies will come to me. It’s such a beautiful meditation. Though I find it even more effective when I visualize kittens. Not puppies because those nutjobs will just pounce all over you, whoever you are. Kittens take cajoling, they require patience and trust. You have to be still and open-hearted to attract a kitten. When she finally gets close to you, she has to sniff and investigate you for a while before you can lay a finger on her soft fur. If you’re nervous or jumpy that bitch will be long gone. Calm is key. This visualization calms me down so fast I sometimes only need a few minutes and I’m golden. If you don’t like kittens, well, I’m sorry for you. 
   This is meditation.

7. Go for the Guided: Nothing wrong with it. Everything is actually right with it. Download an app, meditate for 2 minutes or 30. Anything is better than nothing.
   This is meditation.

FAQS!
How long? For as much time as you have available.

Where? Anywhere. Passenger seat of a car. Your bed. Your floor. Your mat. Your desk. A garden. 5th Avenue. 

When? Whenever you can. I love afternoon meditations, around 4pm, that time of day when the average person wants coffee, chocolate, a headstand or sex. Others love mornings. Try out a few different times and see what resonates. 

Why? So you can be present in this life and not waste a minute of it.

Need help to actually put it into practice? 
Sign up for one of my small-group trips coming up!

With love,

Bethany