7 Simple Steps to Meditation

In modern society, mindfulness and stillness of the soul can be hard to come by - which is why we need them more than ever. Meditation has proven health benefits, and the peace it promotes can improve every other aspect of your life.

So why doesn't everyone do it?

Many of us are embarrassed to admit that the idea of sitting alone with one's own spirit can be intimidating. After all, as Kathleen McDonald said, "Mediation is not spacing out or running away. In fact, it is being totally honest with ourselves."

How often do we get the chance to do that?

How might your life change if you did?

Whether you're trying out meditation for the first time or looking to revamp a practice that isn't quite working, we could all use some advice in this deceptively tricky area.

Here are seven simple tips for a successful meditative moment:

1. Set an intention. This can be anything. You may choose to meditate on a mantra, a Bible verse, an inspirational quote, or even a concept (peace, family, time). You can meditate on a favorite color, a role model, a place, or a spirit animal. You can meditate on your relationship with the earth. You can meditate on nothing at all. What's important is to go into your session intentionally, so you don't end up meditating on your to-do list!

2. Set the scene. Find a spot where you will not be disturbed, set a timer, and light a candle. It sounds cliché, but there's something so primal and spiritual about fire. Choose a scent that resonates with you or brings back a powerful and soulful memory. You may choose to turn on some white noise, nature sounds, or instrumental music as well. Try to avoid anything with words, though, unless your intention includes completing a guided meditation.

3. Develop a routine. For example, I like to light a candle and pray to begin my meditation. This isn't right for everyone, though, and there are many other options. Read a chapter from a spiritual or inspirational book. Use a Tibetan singing bowl. Tend to a plant. Do a yoga pose or a sun salutation. The point is to do something that centers you and delineates this moment from your busy life. Keep it simple, quick, and enjoyable.

4. Invest in a good eye mask. I find that a large, thick one with a strong elastic band works best. I'm a very visual person, and I find that my eyelids are not enough to block out this aspect of my sensory life. Visual and tactile cues bring us back to the world around us, so it's best to silence them when attempting to direct attention inward.

5. Connect with your body. Sit up tall. Draw your your shoulderblades down, which should pull your shoulders back naturally. Elongate your neck by drawing the crown of your head toward the sky. Level your chin. Close your eyes.This may feel strange at first if you tend to slouch like I do. In time, though, it will start to feel more intuitive and improve your posture overall. It's amazing how this simple change in position can make me feel like I'm opening my heart up to the world.

6. Breathe. Visualize your intention. Settle in to your body. Soak up this moment alone with your own soul.

7. Be patient with yourself. People tend to think that meditation is simple because it is very literally the absence of action. In our fast paced culture, however, this ancient and natural practice can require some huge mental adjustments. You wouldn't expect to execute a Triple Lutz your first time on ice skates. You would practice, set goals, and slowly work up to where you want to be. Approach meditation the same way. It's a skill.

“It is indeed a radical act of love just to sit down and be quiet for a time by yourself," explained Jon Kabat-Zinn.

Grow your soul. Be radical. You deserve it.