Meditation has played a huge role in my mental health for the last couple of years. It’s amazing the self-realization you come to when you spend a few minutes a day authentically engaging with your thoughts, feelings, and emotions. Especially in the black/brown community we often grow into adults very disconnected with our spirit, no fault to our parents or community but we deal with so many other traumas the luxury of focusing on yourself so deeply isn’t often afforded to us. One of the reasons I write this blog is to help my fellow black/brown family heal and grow in our mind, body, and spirit and learn to heal our generational trauma.
Hopefully these 10 quick tips are useful to you and can help you start to incorporate a little wellness into your daily lives.
- Sit or lay down. Simple enough make sure you’re comfortable. No need to sit seiza or travel with a mediation pillow you can start your meditation sitting in your at your desk or laying across your bed.
- Set aside 5 minutes. No need to set aside 30 minutes to reach full transcendence, 5 minutes is sufficient time to regulate your breathing, bring yourself to stillness and focus on your mantra.
- Start your day with meditation. Until you’ve developed a meditation routine it’s easiest to start your day with mediation. Before you check your email or the weather, set your intention for the day and focus for 5 minutes.
- Set an intention or a mantra. Again, no need to scour books for the perfect intention. Ask yourself what you need, maybe it’s focus for the tasks ahead, or self-love if you’re feeling a little down. Once you’ve decided what you needed set your intention with a simple phrase and focus your meditation. For example, “I am focused and I am determined,” or “I am beautiful, and loved.”
- Come to stillness. Give yourself a minute or two to find quiet and adjust your body to a comfortable position. Once achieved force yourself to commit to remaining in this position for the duration of the mediation to focus all of your energy on your thoughts and intentions.
- Don’t forget to breathe. Breathing is the centerpiece of mediation, start your meditation by closing your eyes and taking three deep breaths. As you continue your mediation use your breath as a check-in when your mind starts to wander, or sounds around you become distracting.
- It’s okay to wander. Every meditation guide I’ve ever listened to has given me the same advice, it’s okay for your thoughts to wander when they do acknowledge that your mind is wandering on to work, or what’s for dinner, compartmentalize the thought to return to later, and use your breath to return to your mediation.
- Stay with what arises. Meditation has a way of opening our minds to thoughts and feelings we thought were long gone but were merely dormant, don’t dismiss them, address that your mind and spirit are bringing these thoughts and feelings to the forefront and focus, you may reach a new level of clarity you weren’t expecting.
- Check-in with how you’re feeling. As stated above our mind will wander during mediation, but other times feelings will arise we weren’t expecting. Many times I’ve been brought to tears, overcome with feelings of peace, and even worked through anger in mediation. If your mind and spirit are bringing these feelings to the forefront during mediation it means your healing apart of your spirit that was previously being blocked. Embrace your feelings and emotions, check in with your feelings before starting mediation, and see how you feel afterward.
- Smile. As you return to focus on your breath and begin to bat your eyes open, smile, you’ve taken this time for yourself to better your mind, body, and spirit, and regardless of your “quality” of your mediation I guarantee you feel better than when you started. Sometimes it just comes naturally, I call this your soul smile embrace it, and carry it with you through the day.
Have some tips for meditation you’d like to share? Comment below and let the community know, we’d love to hear from you!