Don't know how to meditate? That's OK, find your style with Meditation à la Carte!

Have you ever tried meditating? If so, and at some point you thought something like "This is not for me" , "I can never turn my mind off" or "I don't have time for these things" 😊, then this article is for you!

Today's menu recommends Meditation à la Carte . After all, why not? I bet you've heard about the benefits of meditation: it reduces stress, relieves anxiety, improves focus, helps with sleep and can even bring about deeper states of well-being. Phew! With so many advantages, it might be worth trying... or giving it another chance.

Meditation A La Carte

Motivation: Define a goal or reason: “I want to clear my mind.”;” I want to reduce stress.”;” I want to sleep better”. Simple or challenging, whatever you define, it’s okay.

Time: It’s very common to be too ambitious in the beginning with meditations that are too long or visualizations that are too complex, and end up feeling frustrated and overwhelmed, especially if you don’t have a lot of time. That’s okay. Just don’t go for it right away. No Pressure! To start, set aside just 5-10 minutes for simpler exercises. You can always set your alarm 10 minutes earlier or go to bed 10 minutes earlier.

Guided Meditation: There are a wide range of guided meditations available online at no cost. To start practicing meditation, look for something with simple breathing exercises and, preferably, something that lasts between 5 and 10 minutes. Pay attention to other factors that may influence your taste for meditation:

• Voice/Language/…: Is the voice that guides you in meditation pleasant? Does it guide you fluid and smoothly? Your focus should be on the instructions and not on the tone, accent or language of the voice. Do you prefer meditations in English, for example? Why not? That’s fine. Choose whatever feels more natural to your ears and, most importantly, to your mind. The most important thing is that the voice helps you find focus and relaxation.

  
  

• Music: Some people prefer to meditate without a guiding voice, but they still don’t want total silence. That’s okay! The internet offers a variety of music with nature sounds or specific frequencies like 432Hz, 528Hz, 396Hz, which help increase concentration. Too much “Zen”? That’s okay. You can also opt for ambient music, likeyou find in coffee shops or hotels. The most important thing is that the music helps you reach a state of relaxation and well-being, reducing the flow of thoughts and worries.

• Purpose: Before you begin, listen to the content of the meditation to make sure it aligns with the goal of your practice. For example, if you just want to clear your mind at the end of the day, but the meditation talks about emotions that don’t apply to you, it can be frustrating. So, always check the content to make sure it helps you achieve the outcome you want.

In absolute silence? Okay , even better. If you can be silent and “shut your thoughts” for a while… you are simply there, with Yourself. Well, 5 stars!

Position: The most common recommendation is to sit comfortably with your spine straight. Is this uncomfortable for you? That's okay. Lie down.

Frequency: Discipline is essential. Find a space in your schedule and meditate wherever, whenever and however you can. If there was a day when it wasn’t possible? That’s okay, but start again the next day. Don’t make the exception the rule. If there was a day when it didn’t go so well, that’s okay. Tomorrow may be better. Only with continuous practice will you see the effects.

Demand: Don’t be too demanding on yourself. Most of what is new to us has many challenges, but with practice these will fade away, one by one. Do what you can. If you don’t have time to search for audios or, when listening to the guided meditation, your phone’s battery is out? That’s okay . Close your eyes and take a few deep breaths until you feel a little lighter.

In other words, create your own moment of meditation and enjoy it, without pressure or expectations! Meditation is good for you, it is recommended and it is for everyone!