Welcome to Your 7-Day Meditation Kickstart. Let’s do this!
Day 1
Misconception Buster
Over the course of this 7-day kickstart, it's important to know what meditation is and isn't. Therefore, we're going to start by reducing the practice down to its essence so we can lessen any potential confusion.
The first misconception we are going to bust is the notion that all meditation is the same. If you crossed paths with three people who each said that they meditated yesterday, they could be referring to three completely different approaches.
One could've been referring to a walking meditation that she did outside in the afternoon, while another could've meditated while lying in her bed using a visualization technique, while the third person could've meditated using a meditation app.
If you ask each person how you should approach meditation, they'll likely tell you something related to their specific experience: "just walk mindfully," one says. "Just lie down and visualize a white light enveloping your body," the other recommends. "Download an app and meditate while sitting with your back straight," the last one advises.
And the reality is, they are all correct! But this is also why it can feel super confusing to start meditating. There are so many different approaches, which can lead to paralysis of analysis, especially if we don't feel very meditative as we explore the various techniques.
Then we have lifestyle challenges that can be viewed by some as barriers to meditation, such as:
Living in a house full of kids and/or pets
Having a busy mind
Experiencing ADHD
Not having enough free-time or resources
Eating meat
Smoking cigarettes
Drinking alcohol
Being in a noisy environment
But as you’ll see, none of these so-called “challenges” are real barriers to being a successful meditator—not when you properly understand what it means to meditate.
Let's Define Meditation
Since meditation is such a generic term, loaded with expectations and confusion, let's all agree on a single definition for meditation and build an easy-to-do practice around that.
Meditation - (noun) a comfortable, seated, and consistent eyes-closed practice of experiencing present moment awareness and, when possible, quieting the mind.
If you're good with that definition, we'll spend these 7 days exploring each part of that definition so you begin to understand meditation inside and out, and hopefully improve upon your confidence in and ability to meditate.
Today's Practice:
Identify a comfortable seat
When people normally think about meditation, they see it as a practice of being physically uncomfortable in order to keep their chakras aligned or open the energy channels in the spine, and so on. And they assume that if they don't have an erect spine or legs crossed, or the right cushion for meditation, they're somehow doing it wrong.
It's a myth that you need to sit like a frozen sculpture in order for your meditation to be effective. In fact, the research says the opposite—sitting in a relaxed position is just as effective as sitting up straight, but it feels much easier and will make meditation more doable. So today, you have permission to sit in meditation with comfortable back support.
Healthy skepticism is encouraged
If you’re not sold on the idea of sitting comfortably, or any of the ideas presented in this kickstart, I encourage you to split test the two approaches for yourself. In this case, meditate with the classic straight-back, crossed-legs position on the floor for only 5 minutes. Then, get off the floor and sit comfortably on your couch or in a comfy chair with your legs and arms relaxed, and meditate for twice as long (10 mins), and see which one you find more doable.
Additional instructions:
Time each meditation by setting a soft chime as your alarm (in iOS, open your clock app > Timer > set “When Timer Ends” to “Chimes” > and set your time > start)
Either close your eyes or maintain a soft, downward gaze
Rest your awareness on your breathing
Don’t mind noises
When the chime sounds, you're done
Conclusion
This meditation serves as your reference point for the 7 days. Kind of like your "before" picture. Notice afterward if the meditation felt difficult or easy? Notice if the time went by quickly or slowly? Notice if your mind felt busy or settled?
You're done with meditation for the day. Great work! We'll move on to the next meditation exercise tomorrow.
Be Accountable
Take a post-meditation selfie or post any image that represents your first meditation on your social media, with a caption where you publicly announcing your goal of making it to the end of the 7 days (and hopefully beyond). Ask your followers to hold you accountable, and make sure to tag #lightsmeditationkickstart and @lightwatkins so we can encourage one another throughout the week.
