4 steps to your easy meditation practice

Adele Stickland Adele Stickland

Meditation ain’t easy… I know I have been trying for years.  You know that meditation and stepping back, taking a moment to reflect is going to change your life right?  You know that spending time chilling out and letting your mind go blank will not only enhance your life but also vastly improve your health?  But how do you do it?  How do women clear their minds?  How do you stop the brain chatter or as they call it in yoga circles how do you stop the “chitta vritti”.  This blog will outline 4 easy steps that will help you to START a mindfulness, meditation practice.  Easy steps to help you clear your thoughts, relax your body and find peace and tranquillity, even if you find standing still difficult!

I have just returned from 16 days in North India on a beautiful yoga retreat.

My mission was to learn to meditate. I told the gorgeous clients and my Pilates classes I wasn’t coming home until I was transcendental!  I would levitate my way home.  I wanted to surround myself with splendid beautiful yogi’s and master my chitta vritti’s and find peace, harmony and nirvana.

Namaste, peace and love 🙂

Well, I came home…..without mastering the chitta vritti’s but I have found peace, love and personal self-acceptance.  I have understood that not everybody’s route to peace and tranquillity is sitting still and hoping for nirvana to drop into your lap.  According to my yoga teacher in terms of yin and yang, I am more YANGSTER!  On my return home I told my accountant that story and he pipped up he was probably more GINSTER (as in Cornish Pasty). Which made me roar with laughter.

I dropped myself into the deep end… travelled to India, met 16 new friends and plunged into a state of meditation delight.  My thinking was “if you can’t do it in India then where can you do it?”

My day began by waking up every morning at 6am, the group sat on the rooftop to watch the sunrise and spend half an hour sitting quietly and reflecting, concentrating on breathing and being still.  That was a little awkward for me!  No breakfast, no protein shake, a sore bum and a bit of fidgeting followed by lots of hard Paddington stares from the group leader!  After sitting still, yoga and breathing exercises and a total of 2 hours on the roof top it was time for breakfast followed by 2 hours of yoga practice (which I adored).

“Physical exercise will slow you down Adele” I thought, so then followed an afternoon swim and sunbathing (now you are talking my language) followed by an early evening of Satsang (Sanskrit meaning “to associate with true people”)  a group chat followed by an evening meditation watching the sunset.  All very cosmic and enlightening but did it work?

Have you ever been on a yoga retreat?  I would love to know your experiences

 

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After 16 days of pre-breakfast meditation, I still had a sore bum and still quite a lot of fidgeting and I was certainly NOT transcendental.

And then the enlightenment came, the penny dropped… which is what I want to share with you.

I have always believed it isn’t where you go it is who you attract in life.  My mum always says it is not about going to university it is about who you meet there.  I didn’t learn from the practice of meditation but I learnt a HUGE amount from the people who were there with me.

Wonderful Jacqui let me into her meditation secrets, which I will share with you.  Fantastic and amazing Jo showed me that I can be YANG and collect my YIN not from within me but from the others.  Friends and family that I surround myself with will offer me the yin that I need to compliment my natural exuberance.  Surrounding myself with calming, peaceful people will show me how to relax.  Amazing Michelle taught me that pure love and girlie love is an important part of healing and wonderful Chris offered calm and steady insights into serenity and stillness.

From these amazing wonderful teammates I learnt that reflection makes you self-aware. It challenges you to think deeply about how you learn and when you sit still and reflect, you become sensitive to the personal connection that exists between you and where you want to go on your gorgeous journey.  Perhaps most importantly, taking the time to reflect enables you to identify what you want, what you need, and what you can do to help yourself

Sitting still and reflection helps you to become comfortable with being uncomfortable and it is where you discover your greatest power.

Reflection helps you know yourselves better.

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“But HOW do I get there Adele?”

I found it difficult to get to nirvana on my own, but beautiful Jacqui gave me three tips to ease me into my own personal meditation and reflective practice. She began by explaining WHY you should meditate.  I always want to know the why of something, it helps me to understand why I am spending time doing something.

Meditation helps to clear your mind and gives you a clearer vision, it can settle your emotions and help you release physical tension.

The easiest route into meditation is to find something to hold onto, like a mantra. A simple phrase that glues your mind to one thought. Jacqui uses the Sanskrit words “I am spirit’ or Hong Sau.

Other mantras include:

“Where I am right now is exactly where I need to be.”
“I surround myself with those who make me better.”
“I am a magnet for joy, love, and abundance.”
“Money flows easily and effortlessly to me.”
“I am enough.”
“Every day in every way, I’m getting better and better.”
“I am at peace with what is, what was, and what will be. I forgive you. I forgive me.”
“I am open to the abundance of the universe.”

BUT it doesn’t start with the mantra, your meditation practice starts with finding a comfortable position.

Meditation technique

Start with making yourself comfortable and take your time on each aspect of this process, simply sitting still is something that can take time, it could take 5 minutes to settle into a comfortable position, another 2 to 10 minutes to start to follow your breath. Don’t rush and trust that you are making progress.

  • How are you sitting? what can you feel underneath you, is there pain or discomfort in your body?  Are you feeling your physical body awareness?
  • Breath, follow your breath. You don’t need to count or analyse simply follow. When you become distracted, which is normal go back to your breath and feel the steadiness in your breath and perhaps deepen your breath if you feel good.
  • NOW you can add your mantra. Find something that will hold your focus. For me, it is about saying something that I can become emotionally involved with because my emotions hold my attention.  What works for you?
  • Focus on your 3rd eye, or in layman’s terms fix your thoughts on the centre of your forehead, if you are feeling any strain in your eyes then you are peering too high.

If you feel that the steps are too difficult or you are not comfortable then simply backtrack, let go of your mantra and sit with your breath for a while, then move back to your body.

Jacqui’s facebook page has lots of updates and workshop dates click here to view Jaqui’s FB page and maybe I will see you on one of her retreats.

Like anything in life it takes practice, I find physical exercise easy because I practice – a lot.  If you feel that a steady mind, less stress and a more comfortable way of being is important to you then the repeated and continued practice will be worth it.

I would love to know how you get on and what tips you may have for me or other gorgeous girls, add your comments to the blog below.

POST your comments below and let me know which positive technique works for you. If you want a copy of the Gorgeous Mantras ping me an email to adele@get-gorgeous.com and I will send it to you.

If you would like to find a clearer path to a clearer happier mindset, together with a healthy nutritional plan and exercise that works for you. Click here and let’s chat I am looking forward to speaking with you.

Your Gorgeous Health Coach
•Gorgeous Mindset • Nutrition •Exercise

Find out what other gorgeous girls have to say…

I’ve been Get Gorgeous- ing for about a year too and I’ve noticed all sorts of changes. when I joined I too was hoping for a quick fix despite having read the blurb I still wanted the weight to drop off by magic! anyway I have moved away totally from weight as a measurement -we have no scales in the house.

I feel as though I am in a good place. I too look forward to exercise and I actively seek out new ways to exercise and new people to exercise with. actually doing enough cardio is something I need to work on in the weeks when life gets in the way of my cycling to work (I need to timetable some HIIT workouts more regularly) but I’m great at getting my 10k plus daily steps in and doing pilates and yoga weekly – I’m managing 1 run a week I want to up that to 3 short ones (and I still haven’t done my park run watch this space) I feel that I am actually looking after my body (and my soul with help from Adele Stickland) at last.

The emphasis every day in my head is on putting good things in to fuel and support and nourish my body not on depriving my body of anything. I feel proud of how strong and toned my body has become. I struggled a bit at first with the earning of the carbs but now its just a genuine habit – I don’t eat starchy carbs unless I have exercised I eat bolognasie or chilli etc without pasta or rice on those days and cheese it up – its delicious. planning ahead is becoming ingrained too and we always have enough veg in the fridge for a tasty salad – we add cooked green beans and asparagus and all sorts of variations on a theme and I’ve become a lidl /Aldi convert for their great selection of fresh fish. even the kids are eating fresh fish now! this post is too long but you get the idea. keep the faith and the rest will follow xxxxxx

(“free your mind and your ass will follow” is Julian Cope’s version)xxx

Helen Clegg Solicitor and mummy of two 14th July 2017

 

Adele Owner of Get Gorgeous

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2 responses to “4 steps to your easy meditation practice”

  1. Stephen says:

    Lovely post Adele, full of good humour and practical advice – my own morning rooftop battle during pranayama was my legs and feet may going to sleep, and praying for release (hence my question in Satsang!.) Gradually over the course of the two weeks when a part of me was aching I refocused my attention on my “ujjayi” breath, as a means to ignore the part of my brain that was begging me to give attention to the pain. I reminded myself that my pain was only temporary, and that nothing significant would come of it. Miss it already…

  2. Thank you for your kind and insightful comments Stephen. I love your refocusing technique and listening to your breath. Thanks for sharing Adele x

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