A few weeks ago, I posted about a wellness retreat in Mexico where I’ll be leading the meditation. Immediately I received an overwhelming response from my friends and followers. I was so surprised by all the “I would love to learn how to meditate” emails, I figured I would do a post on it. Meditating is very simple. You don’t need to read a book or attend a class– I have, and they were great, but they’re not necessary. I think of meditating as simply working out, as a necessary thing you do to be healthy. You don’t need lots of fancy gear, you don’t have to do it everyday, but the more regularly you do, the better you feel.
There are different kinds of meditation, but I’m going to teach you mantra meditation, or Transendental Meditation, since it’s my favorite.
Here’s all you need to do:
1. Find a cozy, quiet spot to sit. I sit with my legs crossed and my wrists on my knees or my hands folded in my lap. If you want to be fancy you can place you hands in jnana mudra (forefinger and thumb touching) like in the photo.
2. Close your eyes.
3. Clear your mind, release any tension and focus on your breath. Start repeating your mantra silently. “Om” is considered to be the universal mantra. I like “Rama” which means “rejoice.” “So hum” is also a good one. It means: “I am that.”
4. Let your mind become absorbed in your internal chanting and your actual breath. Let your mind be naturally drawn into presence and stillness. If a thought comes up, release it and go back to your mantra. Don’t get upset, it’s natural and totally normal.
5. Stay in meditation for 15-20 minutes. If you want to set a timer, I won’t judge. Personally I use the app “Meditator.”
6. When you are finished, bring your hands together in a prayer position and close with a moment of gratitude, reflection, or prayer. Generally I just say a heartfelt thank you.
See, that’s it. No incense necessary. If you have any questions, ask away!