Our brains are hardwired to focus on things like risks, fears, and anxieties – because being able to assess and avoid those risks kept humans alive for a long time.īut, we’re not cavemen anymore and it’s high time our thought patterns reflect that. Meditation is sort of like training your brain to think in a different, healthier way. Let’s talk about it: The Benefits of Meditation: So, what’s the big deal with meditating and why are there all these meditating apps coming out? Meditation is nothing scary – in fact the only thing scary about it is how simple and effective it is. However, if you’re finding that you’re getting better at catching your mind wandering and returning your attention to the practice on your own, that is another sign you’re ready to start meditating without a guide.Have you jumped on the meditation bandwagon yet? What used to be one of those “woo woo” buzzwords is now a mainstream concept people are even introducing to their kids to help with things like emotional regulation and balance. One of the more useful things about a guided practice is that it can remind you are random intervals to be mindful, which is helpful when your mind has wandered and you’ve forgotten you were even trying to meditate in the first place. Sometimes, you just need that voice in your ear walking you through the practice, as well as reminding you to be mindful. There’s also nothing that says you can’t do both and mix up your practice depending on how you feel. In fact, many people start with an unguided meditation and learn to meditate on their own.įor most however, once you’re able to internalize a meditation routine that you find has been working really well for you, you can start using a meditation timer and meditating on your own. There’s no one right answer to the question when should one begin meditating with a timer. However, if you noticed that most of your practice was your mind wandering without you noticing, you may want to return to using guided meditations for mindfulness, developing that skill, and returning to unguided meditations when you’re ready. You may think at this point that noticing your mind wandering several times is a failure but in actuality, noticing your mind wandering several times means you were able to pay attention to your thoughts without a guide, which means your practice was a success. Did your mind wander for a long period of time without you noticing? Or were you able to notice the mind wander several times and you were able to return your attention to the practice? Once your timer ends, reflect on how your practice was. The important thing is that you notice this without any judgements, and gently return your focus back to the breath. To make it easier to observe the breath, count each inhalation and exhalation.Īs you do this, your mind will likely wander. Now, begin to notice each breath as it passes. Release any tension from your face, shoulders or upper back. Since you’re meditating without a guide, you’ll need to ensure you’re reminding yourself, before you start, why you’re meditating today.įrom there, start the timer, and close your eyes. Next, it’s a good idea to set an intention for the practice. This can be a chair or cushion on the floor. At the end of your practice, you’ll hear 3 Tibetan bowl chimes, letting you know the session has finished.įirst, you’ll want to find a comfortable spot. At the half way of the duration you select, you’ll hear another Tibetan bowl chime. With these specific meditation timers, you’ll hear a Tibetan bowl chime at the start, signalling your practice has started.
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