5 Essentials for Every Meditation

Today it’s hard to miss the buzz around mindfulness and meditation. It’s talked about on the news, in sports, corporations, magazine covers, yoga studios, and even schools. Science shows that meditators have better sleep, attention, immunity, blood pressure, relationships, and overall health. We now have research to show that meditation has even created physical changes within a person’s brain, visible via MRI scans. However, even though many people are now aware of the benefits of meditation, does that mean it’s being practiced on a consistent basis? In my experience, no. When I ask people if they meditate most people either say “no, I can’t meditate” or “I tried, and it didn’t work for me.” When I dig in and find out the reasons why people quit or don’t get started at all it’s usually because they have misconceptions around meditation. They believe they don’t have the time, they don’t know how to start, or thinking they are doing it wrong. One of the ways I help my students overcome their struggles is by teaching the 5 Essentials of Meditation, a modern approach to meditation created by Sarah McLean, CMMI. The 5 Essentials help students overcome misconceptions around their practice. They can be used before starting a meditation practice and encouraged throughout guided meditations.

1. Thoughts are okay. Thoughts will naturally arise during meditation. Acknowledge the thoughts and bring your attention back to the focus of the meditation.
2. Be kind to yourself. Be gentle and appreciate yourself. If you are practicing meditation, you are doing it right!
3. Don’t try too hard. Keep your focus without effort. Think of meditation like sleep. If you try to hard to sleep, you will stay awake.
4. Let go of expectations. Be open to whatever happens during your meditation. Try not to judge the experience. Also realize that not every meditation session will be the same.
5. Stick with it. Choose an amount of time you plan to practice and stay with it the entire time. Try not to get up during the meditation. This will help train your attention.
   The goal of meditation isn’t to get better at the formal practice, but rather to get better at life. I teach students not to get discouraged if they feel meditation isn’t relaxing. It is important to realize that not every meditation is going to be fun. Sometimes I think of meditation like brushing my teeth. I feel better after I do it, it prevents plaque (in this case stress), and it needs to be done daily. Results from meditation may not show up in the meditation itself, but rather in daily life.
   Want to get started on your meditation journey? Visit www.schmidtmeditation.com or contact them at sarah@schmidtmeditation.com.

Article Provided By: Schmidt Meditation – Booth 806A. Sarah Schmidt will also be a seminar speaker – “Reduce Stress and Improve Focus with Meditation and Mindfulness”.