What do you imagine when you hear the word meditation?  

Do you picture robed monks?  

Do you think of a yoga class?  

Does it sound like some new-age touchy, feely nonsense?   

Meditation means many things to many people and may seem like an extremely hard practice to begin. At its heart, meditation is about mindfulness. Stilling your mind long enough to block out the noise of everyday life can seem like a difficult thing to do, but there are many approaches that make mindfulness and meditation accessible. Here are some examples of ways to get started.   

Yoga can be a great way to ease yourself into meditation because it allows you to be mindful without being still. This is great for people who identify as Type A or those who find it hard to sit down and relax. The most common type of yoga class that you’ll find in Denver is called Vinyasa. It is a practice centered on connecting your movement to your breath so that you can start learning to focus on one thing at a time. It is also hard for your mind to wander much when you are in a balancing pose, or you will not be in that balancing pose for long.    

Breathwork is a simple and quick way to experience mindfulness. It can be done wherever you are and is often not noticeable to those around you. It is a proven way to lower your heart rate and blood pressure quickly and is a wonderful way to work on mindfulness. Your mind can focus on the in and out of your breath without feeling like it needs to be “blank.”     

We all have phones in our pockets, with powerful tools like meditation apps. If we refocus our attention on these apps– rather than doomscrolling– they can help us find a moment of Zen. Some of the most popular apps are Headspace and Calm. Both are free to download but require an ongoing subscription. Apple also offers meditation classes as a part of their Fitness subscription, or if you have an Apple Watch, you can turn on a reminder to take a one-minute breathing break each hour. Both the App Store and Google Play offer a free Breathing Zone app that allows you to breathe with a pulsating floral image.  

How to do a simple meditation:   

1. Find a comfortable place and position to sit for a few minutes. You want to ensure you are relaxed but still alert, so you do not fall asleep. Your legs can be crossed, kneeling, out in front, etc. Your arms should rest comfortably in your lap or on your knees.  
2. Close your eyes if you are comfortable or relaxed and glance downward several feet before you.   
3. Focus on your breath, breathing in and out at your regular pace.  
4. Once you feel comfortable, slowly inhale and exhale fully with each breath. Try to think about how your body and mind feel in that moment. Is the air cool as you breathe through your nose? Do you feel tense anywhere in your body? Are the noises around you quiet or busy?  
5. If your mind wanders, that is fine. Notice it, let it go, and return to focus on your breathing.  
6. Continue for about five minutes. It takes little time to have a significant effect on you. 

Finally, remember that meditation is a practice and not a skill that can be perfected. It’s all about the journey and definitely something that you can learn to do.    

*Disclaimer: The views, information, endorsement, or opinions expressed during this article are solely those of the individual author and do not necessarily represent those of the Denver Bar Association or their employees.

ABOUT THE AUTHOR

Cassandra Fava is a versatile attorney and sourcing expert based in Colorado with a robust legal practice and strategic sourcing background. Cassandra is an alumna of the University of Denver, combining her legal expertise with a passion for wellness and mindfulness. In addition to her professional accomplishments, she is a certified yoga teacher, meditation coach, and sommelier, integrating her holistic approach into her personal and professional life. Cassandra’s unique blend of skills and interests allows her to approach challenges with a well-rounded perspective and a deep commitment to well-being.