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practice, practice

The main thing I hear from people regarding meditation is that they either don't know how to meditate or that they keep getting distracted while meditating. My immediate response is always to remind them that meditation is a practice; meaning it's not something that you'll typically do once and be great at. It takes time and practice.

Okay, first off, what really is meditation? Meditation is the practice of stillness and being in the present moment. Often times our minds are clouded with internal noise called thoughts. When we are in an unconscious, distracted state, we have thoughts of the past and future almost constantly streaming through our mind. It's said that we have over 60,000 thoughts per day and when we become overanalytical of our lives we get distracted by analyzing these thoughts. Even if you're overanalyzing something that happened earlier in the same day - that's the past. Thinking about something ahead is, of course, the future.

So how do we silence this noise of past and future thoughts? We practice staying in the present moment and letting go of our thoughts through meditation so that when we are out in the world staying present comes to us naturally, because we've practiced it. I can't reiterate enough that meditation is a practice.

Technically, you can meditate anywhere, you can meditate with your eyes closed or open, you can meditate sitting cross-legged on the floor or with your feet flat sitting in a chair; it's your practice. But to really hone in on your practice and receive the most from it, I recommend meditating at home alone, cross-legged on the floor or ground, with your eyes closed. This is the best way to truly focus in on what you're doing and set the best intention.

We always want to go into meditation having set an intention. It can be to simply look within and receive the messages meant for you, it can be to manifest, it can be to have divine experiences, and of course, it can be to practice just being.

So how do you start out? Begin by doing breathwork and focusing on that until you've calmed your mind and body and truly entered into your meditation. I have another article on breathwork, but for practice, I recommend deep belly breathing. Breathe deep through your belly fully so that your stomach rises, and not your chest; then exhale slowly and fully. Do that a few times focusing on your breaths and your stomach. Soon you'll begin to feel a lot calmer and maybe even tingly. This is when you can release some of your focus on breathing and focus on what you hear.

Eventually thoughts will come and this is where the practice deepens. When a thought comes, acknowledge it and let it go without thinking anything more about it. It can be, "work was crazy yesterday;" let it go, breathe. "what should I have for dinner;'" let it go, breathe. "What am I gonna do about ___?" let it go, breathe. Truly focus on just letting your thoughts go and focusing on your breaths. The more you practice, the less frequently the thoughts come and you'll notice that 1, you can meditate longer, and 2, when you are meditating, you're just breathing and listening, no thoughts.

That's when you can start expanding your mediation - when you've started to master being still and silencing the noise. You need the silence in order to experience the deeper magic that meditation has to offer and to start living a more present, intentional daily life.

This was a quick introduction into meditation and how to begin practicing. Remember to pick a quiet, isolated place and sit crisscrossed. Practice deep belly breathing to enter your meditation and as the thoughts come, let them go immediately without thinking more about the thought. If you feel yourself losing focus, gently remind yourself that this is your time (and it's worth the time.) If you're just starting out, shoot for five minutes. I remember when I first started out a minute felt like forever, but eventually you'll be meditating with ease.

You just have to keep practicing, don't get discouraged, and remember that this is just the beginning. Eventually you will expand your meditation and consequently expand your spirituality. 

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