Meditation is a great way to calm your senses and clear your mind so that you can invite more joy into your life. If you practice meditation everyday you will see a positive transformation on how you look at life and feel your body.
You may find yourself smiling throughout the day for no specific reason! Here is a tool that you can use during meditation to help you keep your attention on your focus.
It’s called “Noting” Meditation.
The Noting Technique
Come to a comfortable sitting position or lie on your back.
Close your eyes.
Take three cleansing breaths, inhaling through your nose and sighing with breath out through the mouth.
Allow the muscles of your body to relax.
Soften the muscles of your face and unlock your jaw.
Relax your shoulders and hip creases.
Bring your attention and awareness to your breath, breathing in and out through your nose.
You may follow the breath with your mind’s eye at your nostrils or in the rising and falling of the belly.
Focus all of your attention on your breath. If a thought arises, as thoughts often do, begin the “noting” process:
“Noting Meditation” is taking a note of what you observe arise in the mind.
As you are meditating, focusing on your breath, your mind may be distracted and take you away from your focus, perhaps by the sound of a car passing by, a to-do list popping up, or the smell of coffee in the air.
When and if something should take you away from your focus, take a mental note and put the object of distraction in one of these four categories.
If you are in your meditation and the thought of a phone call you have to make or past memory arises for instance, instead of labeling it “phone call” or “memory”, label it “thinking” and bring your attention and awareness back to your focus, which is your breath.
If you are in your meditation and a smell of yummy breakfast looms through the air, instead of labeling it “breakfast” or “bacon”, label it “smelling”, and bring your attention and awareness back to your breath.
If you are in your meditation and the sound of a neighbor playing the clarinet draws you away from your focus, well you just might enjoy that for a minute, but then label that “hearing” and bring your attention and awareness back to your breath.
If you are in your meditation and a sensation runs through your body like a chill of air or the presence of an achy back, instead of labeling this “cold” or “pain” label it “feeling”, and bring your attention and awareness back to your focus, which is your breath.
If you have a thought that makes you feel a certain emotion, sadness, fear, you can separate that into two categories. “Thinking” and “Feeling”, and focus back on your breath.
Build a Routine
The “noting meditation” process will also teach you to not immediately act on your impulses, taming the ego of the mind.
If you would like, set a timer for as long as you wish to stay in meditation. My practice is a morning routine of alternative nasal breathing and then 30 minutes of meditation.
Try to build a meditation practice of 30 minutes a day. This may take time. Be kind to yourself during your process. You can also split that into two 15 minute meditations if you like, morning meditation and bedtime or night meditation.
It would be great to keep a daily routine, but the most important thing is that you are kind to yourself and appreciate any time you can offer yourself the opportunity to self heal through meditation.
I hope this finds you will and you enjoy this practice! Let me know!