In the last post, we talked about the benefits of meditation and how it can support your fertility.

In the second part of this series, let’s talk how to actually meditate.

First of all, there are a million ways and styles of meditation and none are wrong. 

But the simplest way is to just sit. 

In fact, sometimes I find it helpful to call it “sitting” instead of meditating. It sounds less intimidating and there’s no special state of being to achieve–it’s simply being with yourself.

Alright, let’s sit:

1. Find a comfortable seat.

Choose a quiet place where you won’t be disturbed and sit tall with your spine long (this could be seated on the floor or a chair–or lying down. Just don’t fall asleep!

2. Set a timer.

I like to set a timer so I’m not wondering how long I’ve been sitting there–it gives you permission to be in your meditation without worrying about time. (But if you use your phone, remember to put it in airplane mode first–you don’t need any other alerts popping up.) Start with 5 or 10 minutes a day. Make it short and sweet if you’re just starting out. You can always build up to more time later on.

3. Then simply close your eyes, and notice your breath.

Some people like to practice mantra meditation, repeating a word or phrase over and over again. If just observing your breath sounds hard at first, try using a mantra to focus your attention. (A simple one to start with is to think “I” on your inhale and “am” on your exhale. “I am.” It’s a simple statement, but it can provide an additional focus for you during your sit.)

Your mind will wander, but when you notice it has, simply bring your attention back to your breath or mantra. 

4. Come out of it slowly

When your timer goes off, take a deep breath and take a moment to switch gears before you just pop up and run back to whatever you’re doing. Move slowly and notice the newfound calmness that you’ve created.

That doesn’t sound too hard, huh?

This is the meditation: It’s the practice of bringing your awareness back to your breath again and again. 

Usually at first we get caught up in a thought–“what so-and-so said and how it pissed me off,” etc. We spiral through this thought experience without noticing. But as we bring our attention back to our breath, we have the opportunity to NOTICE what we’ve been thinking about.

And that noticing gives us permission to observe our thoughts from the outside. 

We can notice our thoughts without getting caught up in them–like watching clouds pass. Your thoughts will come and go, but you learn to simply observe without getting stuck. And you can even think about your thoughts, like “isn’t it interesting that her remark made me feel so offended…” 

In this process we can become more self-aware. And through this, we can choose our thoughts more intentionally.

It’s not going to happen overnight, but with consistency, you’ll start to see some of these shifts happen not just when you’re meditating, but throughout your day as well.

I love encouraging my clients to develop a meditation practice! Simply taking 5 or 10 minutes in the morning can start your day off on a calm note that will stick with you throughout the day. Plus it’s great for your stress levels and your hormone health. Give it a try for a week and I’m guessing you’ll see the difference!

Want to meditate with me? Check out my guided meditation series here.The series includes 8 different meditations for you to download and use whenever you need to slow down.

Happy meditating!