An introduction to meditation, discussing where to sit, how to sit, what to do with your mind, and common concerns when beginning meditation!

Timestamps

Common Questions
1:45 – How do we define Mindfulness Meditation?
2:45 – Where do I meditate?
3:25 – How do I sit?
5:45 – What am I doing?

Common Pitfalls
7:50 – I’m not meditating correctly
8:55 – I can’t quiet my mind
10:30 – I’m too uncomfortable to meditate
11:55 – I don’t have time to meditate

What is Mindfulness Meditation?

Mindfulness Meditation is the practice of observing your breath non-judgmentally, paying careful attention to physical sensations that arise and dissipate as you’re breathing. When you notice that your mind has wandered, gently return your focus to the breath!

Where do I practice meditation?
Anywhere where you won’t be disturbed and need to attend to another task. Quieter locations are preferable, but the lack of disturbance is most important 😊

How do I sit
What’s important is that you are comfortable and alert. Have your back straight, eyes looking forward, shoulders back, gaze forward, and have your hands in a comfortable position 😊

What am I doing while I meditate

Resolving to focus on your breath throughout the meditation. Pay attention to the rise and fall of your chest, and the air entering and leaving your nostrils/mouth. Whenever you notice yourself lost in thought, gently return your focus to your breathing 😊

Common Pitfalls

I’m not meditating correctly, or I “can’t” meditate

The only pre-requisite for meditating “correctly” is that you’ve made the time to do it, and that you’ve committed to returning focus to your breath. There’s a level of power and simplicity in that one intention.

I can’t quiet my mind! I can’t stop my thoughts!

Research has suggested that trying to push thoughts away actually amplifies them, and this can be observed if you’ve ever tried to “stop” thinking about something. During meditation we may notice periods of a quiet mind, or even notice that we’re thinking more than we notice! Quieting our minds can be a byproduct of meditation, but certainly isn’t the goal. In fact, making this the goal is counterproductive.

I’m too uncomfortable when I meditate

It’s important to sit in a way that supports your body and adjust when necessary. Mindfulness is gaining support as a means to alleviate and cope with pain, as the breathing techniques slow down our nervous system, and the non-judgmental nature can ease the psychological components associated with pain.

I don’t have time to meditate!

It’s essential to build a habit of meditation. Even five minutes a day can have enormous benefits. If you truly value meditation and self-growth, start with finding five minutes a day for two weeks to see how meditation affects you.

Recommended Mindfulness Apps:

Headspace – Amazing, fun app with a huge array of meditations for all levels of experience!

Waking Up (Sam Harris) – Very insightful exploration of mindfulness, consciousness, and the nature of self

Recommended Introduction to Mindfulness Videos:

https://www.youtube.com/watch?v=sCnV-SKKSdc&t=16s
Our overview of mindfulness using a research measure, the FFMQ

https://www.youtube.com/watch?v=w6T02g5hnT4
Fun animation/overview mindfulness from Dan Harris

https://www.youtube.com/watch?v=mMMerxh_12U
Concise Meditation Intro from Improvement Pill

https://www.youtube.com/watch?v=wirV265ZYSw
Foundational introduction outlining common pitfalls from Leo @ Actualized.org

https://www.youtube.com/watch?v=Aw71zanwMnY
How meditation affects the brain from ASAPScience

Subscribe! https://www.youtube.com/channel/UCviPggMOiA5C7YeMLTWU53Q

Email: Mindbobbyconnection@gmail.com