Many think about meditation as long sitting exercises that fit into a Tibetan monk schedule but not in ours. Let me clarify how meditation can be integrated into to your life and become your very personal treat.
Meditation can be practiced formally and informally. A formal meditation technique would be sitting and observing your breath, thoughts, emotions or bodily sensations. Just like every new skill you aspire to learn it takes regular practice. To get comfortable with your meditation practice begin with 10 minutes a day - morning or evening - and increase every week by a few minutes. The rule goes: short daily practices are better than long rare ones. Find your preferred time of the day. You should be awake and alert, not tired and exhausted. The mornings are a great time because you start your day balanced and with a smile in your heart.
After a few weeks of practice you may be able to meditate for 20 minutes a day or even longer as you start enjoying your special quality time. You may also do a longer meditation on the weekends when you have more time. But don't get stressed. Meditate at your pace. 15 minutes once or twice a day are already awesome and very beneficial!
The informal meditation involves being mindful during the day at any time. It means becoming aware of the moment which you are in right now, focussing on your breath for a few seconds and observing your thoughts, emotions and bodily sensations. It helps you to clear your mind, let go of negative thoughts and feelings and make better decisions. Being mindful enables you to switch off the auto pilote and start taking charge of your behaviour.
You can use the ringing of your phone or any other trigger to remind yourself of being mindful again. Before you pick up your phone take a second to breathe and become aware of the present moment.
The great thing about the informal meditation is that you can do it anywhere and anytime. You will notice a real difference after a few weeks. You will feel much calmer, balanced and more present. Instead of raving about some distant future and being caught in endless thoughts you will experience life more intensively. You will start noticing yourself and your surroundings.
I will be giving more instructions and tipps on formal and informal meditation along the way.
Start with a few mindful breaths during the day to get a feeling for it. This is not only benefial for monks but for all of us. ;)
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