As we continue to come to grips with the impact of Coronavirus and COVID-19 on our communities, and how it has, and will continue to disrupt the lives of everyone globally, we’re all, inevitably, bound to suffer from more than our usual dose of anxiety and stress. During times like these, it may seem silly to talk about things like meditation and mindfulness, but it is, in fact a critical time to emphasize the importance of taking some time for yourself to lower your anxiety and stress levels, relax, and empower yourself with a clear and calm mind.   In this podcast, The Healing Salon's founder, Golareh, goes over some basic tools you can use to start your mindfulness practice today. She talks about five common obstacles beginners face when they first start meditating and how to overcome them. She also talks about meditation postures and finding a comfortable meditation position that works best for you.   

Once you finish listening to this podcast, follow it up with our quick and easy Guided Mindfulness Meditation For Beginners on our podcast channel. 

When you're ready to start your meditation practice, you can follow the 7 points of meditation posture to help you achieve a deeper state of mindfulness:  

First, check your legs. Do this by sitting comfortably with your spine erect. It is very important that you find a position that is comfortable for you. You can sit on the ground with pillows or meditation cushions under you. You can sit in either the lotus position, or with your legs crossed, or in a Burmese position with your legs crossed, but not on top of each other. You can even stretch your legs out in front of you. If you are not comfortable on the ground, you can sit in a chair or a sofa. The most important thing is to keep your spine erect. If you have back problems, you can lean back against a wall or the back of a chair. Whatever position you assume, make sure it’s active and not passive. In other words, make sure you’re not resting in your position as that can increase your chances of falling asleep.   

Second, check your arms and hands. Depending on the type of meditation you are doing, you can choose from any variety of meditation hand positions. For the purposes of this meditation, rest your hands on your knees or thighs, palms facing up and relax your fingers.   

Third, check your back. Elongate and straighten your spine, but don’t tense up.   

Fourth, check your shoulders. Raise your shoulders up towards your ears and then roll them back so that your shoulder blades move downwards. This will open up your heart and improve your breathing.  

Fifth, check your neck and head. Keep your neck tall, but tilt your head slightly down so that your chin is slightly tucked in.   

Sixth, check your jaw, mouth, and tongue. Relax the muscles of your face. Allow your teeth to slightly part, so that you’re not biting down. You can keep your mouth closed, or just lightly open so that air can escape. Keep your tongue in a neutral position or rest the tip of your tongue behind your upper teeth, where they meet the gums.  

Seventh, check your gaze. You can either close your eyes, or rest your gaze two to four feet in front of you in an unfocussed manner. For those who tend to fall asleep during meditation, an open-eye practice may prove more effective, but some prefer a closed-eye approach which they find improves their ability to focus inward and go deeper into their meditation. As you develop your meditation practice, you will know which gaze works best for you. Just be sure to decide on a gaze before starting your meditation so that you’re not going back and forth during the session.

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