This is a guest post by personal trainer and strongman competitor Liam Siggers.
How do you meditate?
There are a lot of variations, so it’s important to test out a few to find one that works for you.
I recommend a meditation first thing in the morning, but of course it can done at any time and at multiple times a day. The reason I suggest the morning is because our cortisol (stress) levels are highest first thing in the morning, so a 10 minute meditation will bring them down and help you start the day in a positive way. Break the habit of mindlessly browsing your phone (trust me, there’s nothing better than breaking this habit) and meditate BEFORE ANYTHING ELSE (except maybe the bathroom if you really need it!).
Easy 10 minute starter meditation:
You can meditate in a very simple way using just your breath. Simply sit down in a place you won’t be disturbed, and turn your attention to your breath. Focus on breathing in and out (usually by placing attention on your belly, chest or nostrils). As soon as you realise your attention has drifted away, calmly return to the breath. Continue this for 10 minutes, before slowly waking up your senses with small movements of the fingers and toes to bring yourself out of your meditation.
If you would like to expand your meditation and you don’t know where to start, here are 3 suggestions to get you going:
#1 Mindfulness. You’ve probably heard that word, right? This is probably the most accessible as the majority of guided meditations follow this style. Try apps such as Calm, Headspace or Smiling Mind for an easy introduction. This stems from Vipassana, the act of meditating in Buddhist tradition, meaning ‘insight into the true nature of reality’. This form of meditation is how I practice.
#2 Mantra meditation. This form typically involves the repetition of a positive phrase or sound, called a mantra. This form originated from the Vedic tradition in India.
#3 Zen Meditation. This practice (literally translated as ‘seated meditation’) involves focussing the mind of just one thing. This is thought to be the form of meditation used by the Buddha on his enlightenment.
Now over to you!
