Firstly, I would just like to say a huge Thank You to Nigel for a really fantastic first Meditation Class this Tuesday! He was brilliant and I have been getting text after text about how much everyone enjoyed it! We had a lovely group and managed to donate £130 to the Snoezelen, Specialists in Sensory happiness Charity which was a really lovely bonus! So thank you all for your contributions!x
For those unable to make the class here are a few notes if you want to try some meditation at home before the next class on Tuesday 7th May.
1. Posture, before starting meditation you want to sit in a chair, on the floor or even lie down on your back in an erect posture. You don’t want to be stiff and uncomfortable, but you don’t want to feel too relaxed, where you might dose off. Find a posture that feels comfortable to stay infor anywhere between 5-20 minutes.
2. Set your intention, what do you want to get out of meditation? Simply state out loud how you want to feel after your meditation. For example “I am constantly changing, I am a new Aimie today and I will change constantly. I will have changed by the end of my meditation. I will feel calm, energised, alive and creative after I have done my meditation. I value myself enough to make this appointment with myself every day.” Decide what you want and state it. Also decide if you are going to take a breathing meditation or a visualisation meditation today.
3. Take 4 long slow breaths to prepare. Then work your way down your body, relaxing the mouth, relaxing the tongue, softening the face and eyes, soften the shoulders, lengthen through the spine, let your skin drop and then begin. (You may want to download a free meditation app that times your practise or set an alarm for your time slot)
4. Start your meditation, either focus on your lower abdomen rising and falling with the breath, when thoughts enter simply let them go, they are only thoughts, then bring your attention back to the abdomen. Nigel went it to a lot more detail in class, this is just an over view.
Or for visualisation, you simply decide on where you want to go in the world and mentally make your way there, however you like! This is your time!
At the end of your meditation you should feel refreshed and you should find each time you practise you find it easier to let go!
Tips : Try to meditate at a similar time every day.
Meditation is like learning to walk, read, ride a bike, exercise, you get better the more you do it!
The aim isn’t to completely empty the mind, just to bring the attention away from the thoughts
Meditate somewhere that you can be alone and quiet, voices are very distracting
Be mindful in everyday life, when eating, drinking, walking, exercising, enjoying the company of friends. Simply enjoy the moment!
Week 1 homework – meditate every day for 10-20 minutes
try speaking less and listening more
Week 2 homework – meditate everyday for 10-20 minutes
this week, speak more quietly
I am really excited about the next class and can’t wait to hear how you all get on!
Have a great day!