Are you drowning in a sea of chaos? Is it hard to keep the commitments straight, and then, do you lie awake at night trying (unsuccessfully) to shut down the thoughts? Are you constantly analyzing the right decision for your impaired driving plea? Does it sometimes feel like there is no end in sight, and all you want is more peace in your life, even amid the pandemonium and stress?
You can have the peace and joy you deserve when you learn to meditate, and warm summer nights provide the perfect backdrop for learning this life-enhancing skill.
In the summer, it's easier to feel better about life. The warm weather, casual feeling of the season and endless recreational opportunities bring with them an excitement about life that's hard to find in any other season. Use this positive momentum to your advantage and learn a skill that will fuel your happiness in any season.
Getting Ready to Meditate
Meditation is a very personal thing. Some people meditate in groups. But when you meditate alone, you may experience fewer distractions and a richer experience as a result. A backyard chair, lounge, or a hammock is a great place to start.
Sit comfortably or lie down to prepare your body. Pay attention to your breathing and try to breathe from your belly and not your chest, by expanding your lungs all the way down to your diaphragm.
A common breath method is the 4-7-8 breathing technique. This involves breathing in for 4 seconds, holding the breath for 7 seconds, and exhaling for 8 seconds. This breathing pattern aims to reduce anxiety and help to calm your thoughts. This technique is a form of pranayama, which comes from the practice of yoga and helps to create harmony in the mind, body and soul, through the practice of breath regulation.
When first beginning, you may find that continuing with this technique is a challenge, so each time you meditate, try to follow the 4-7-8 method for longer periods. The more you practice, the better you'll become, and breathing is the key to relaxing your body and opening your mind to experience the benefits of meditation.
How you meditate will have a lot to do with what feels right to you. The goal of any meditation session is to feel centered, relaxed and to cultivate awareness and presence.
It’s not a time to think about all the upcoming issues you need to deal with, or planning Uncle Ray’s birthday party, your next court date, or what you missed writing in your calendar for next month – although these thought invaders that will enter your meditative space! When learning to meditate, pushing these troublesome thoughts away isn’t necessarily the goal; instead, try these helpful approaches:
1. Acknowledge Thoughts: Understand that thoughts will arise during meditation—it’s natural. Rather than pushing them away, acknowledge their presence without judgment. Imagine them like clouds passing by.
2. Focus on Breath: Use your breath as an anchor. When thoughts come, gently bring your attention back to your breath. It’s okay if your mind wanders; just refocus without self-criticism.
3. Non-Attachment: Don’t cling to thoughts or try to suppress them. Let them come and go. Imagine thoughts as bubbles floating away.
4. Consistency: Meditate regularly, even if it feels challenging. Start with short sessions and gradually increase the time1.
When you relax and let go, your spirit will instinctively move toward a meditation style that's right for you.
Supplies
Like meditation itself, the supplies you'll need are largely a matter of personal preference. It's okay to experiment with different ideas until you find what works best for you. Here are some suggestions for things you might want to use in your meditation:
A religious object, symbol, stone or crystal that means something to you
Candles or incense that provide an aromatherapy effect
Music or white noise for a calming effect
A blanket, pillow, stuffed toy, or similar object that gives you comfort
What If It's Not Working?
At first, meditation can feel a bit awkward. It's easy to get distracted. If you continue to practice until you find what works for you, however, you'll find that meditation calms your mind and supports the attainment of the peace you crave.
What matters most in meditation is how it makes you feel. If a particular technique feels uncomfortable or leaves you without a feeling of peace, it may be the wrong technique for you. Shift your focus and try a different technique. Above all, do what feels right to you in this personal time of reflection.
Meditation is valuable for increasing your inner sense of peace. The warmth of summer is a perfect complement to the peacefulness you experience in your mind, body, and spirit when you practice meditation on a regular basis.
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