We all know meditation is good for us.

For physical health, stress management, mental clarity, spiritual connection, access to intuition, yada, yada, yada — there are so many reasons to make it a regular part of our lives.

But sticking with it can be a challenge.

One reason for that is represented by a Google image search of the word “meditation.” It’s interesting. There are very few images of real people, in real settings, sitting in a way that most real people can sit. There’s something innately intimidating about the practice, and prevailing imagery echoes that unrealistic vibe.

Then, if you get over that hurdle, there’s another one. It’s a biggie. Meditation can feel like a waste of time. Like you’re not really doing anything, except tempting yourself to fall asleep, and who has time for that? We have stuff to do!

Needless to say, I get it. But I’ve also seen how sticking with it, over time, can be profoundly rewarding. In my own experience, the practice has helped me become less at the mercy of my erratic mind — and I’m a lot less tortured because of it.

Even just a few minutes a day can make a difference, especially when it’s consistent.

So, think about joining me in a challenge. Commit to meditating for five minutes per day for 50 consecutive days. If you’d like some starting momentum, I’m offering a “Jumpstart Your Meditation Practice Course” via Zoom (REGISTER HERE) for the first four days. It starts this coming Monday morning. Either way, the commitment is from Aug. 31 to Oct. 19.

Five minutes is a reasonable amount of time to commit to. You can always go for longer, but you won’t feel like you’re wasting your time with only 300 seconds on the timer.

In terms of making the practice less intimidating, here’s an approachable pattern for every session: Notice how you physically feel as you get started, take two to three deep breaths, relax your body. Then apply a technique, like using a mantra.

It goes like this:

With eyes closed or a soft gaze, turn attention to your body.

Without overthinking it, or changing anything, notice how your body feels.

Spend some time in pure observation of sensation. Be mindful of your mind’s tendency to start analyzing or concocting a story. Instead of going that route, objectively identify where you’re tight, where you’re holding tension, where energy/sensation is most concentrated in your body. Be with that for a few moments.

Then deepen your breath. Take two to three slow, intentional deep breaths where your belly rises and falls with each inhale and exhale.

Now start relaxing your body. From the top of your head, through your face and jaw … into your jaw … shoulders and upper chest. Allow your abdomen and belly to soften. Relax your hips and pelvic floor … all the way down to your toes.

Relax your whole body.

And relax it more.

And more.

From this, more peaceful space, you could go in several different directions. Here’s how a mantra can work in:

Many people like to use traditional words like “sat nam” or “om.”

I often like to repeat a phrase like “all is well” (if that feels right) or something else that strikes me as worth repeating on any given day.

Continue to say your word or phrase over and over in your mind.

Continuously release any tension that emerges in your body while repeating your mantra of choice.

Allow everything beyond the mantra and the experience of your open body to fall away.

When you notice you’ve become distracted, well done, you’re being mindful! Now you have a choice: keep thinking or return focus to the meditation — that is, reinitiate the mantra and feel into/relax your body.

Meditation works best when we’re both kind and stern. Forgiving and unrelenting. It’s like working with a puppy!

If mantras don’t speak to you, there are endless other options to try. (I’ll go through a few of them in the Zoom class.)

I hope this helps you get going — and get hooked.

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Jumpstart your meditation practice – A basic course: Aug. 31 – Sept. 3

Building and sticking with a meditation practice can be a struggle.