Maybe you want to give meditation a try while you’re becoming smokefree, or maybe you’ve tried it in the past but can’t remember how to do it. We can help.
For every moment we’re alive, our breath is with us. We can use it as a powerful anchor to help us be in the moment. This can be really useful when you’re facing cravings that are taking over your thoughts. Meditating can help you to acknowledge and accept your thoughts for what they are and then return your attention to your breath and re-centre yourself to move forward with your day.
Meditation comes in many forms. In the western world, mindful meditation is popular and very accessible. It is all about paying attention to what we’re feeling and observing in the present moment. You can get started by trying this meditation, which can take as little as 5 minutes.
1. Find a place that’s quiet and undisturbed.
2. Set a time limit. Shorter amounts of time, like 5 or 10 minutes are usually better for beginners.
3. Get comfortable sitting/kneeling/lying down in a position with no tension. Use cushions, pillows and blankets to ensure you feel relaxed and warm.
4. Become aware of your breath, notice physical sensations like the rise and fall of your chest. Notice the sounds of the inhale and exhale.
5. Starting at your toes, scan your body for sensations. Work your way up your body, heaviness, lightness, warmth, coolness, tingling or otherwise in your feet, legs, pelvis, tummy, arms, hands, chest and finally your head.
6. When thoughts or feelings occur, acknowledge them for when they are, then return your focus to your breath. Try not to judge or criticise yourself, be kind to yourself. Accept all thoughts and feelings, positive and negative.
7. When you’re ready to end the session, do so with kindness. Gently wiggle your fingers and toes. Open your eyes and lift your gaze. Take a moment to hear sounds in the environment. Notice how your body feels, notice your thoughts and emotions. Take a deep inhale and smile on the exhale.
You can repeat this simple meditation as many times throughout your day as you like. If you find it useful, you can turn meditating into a habit that becomes second nature. You can try to meditate at the same time every day. Doing this will encourage you to form a habit that’ll stick. Some people find meditating sets them up for the day, while others find it aids their sleep. Try practising at different times of the day to see what works for you and add meditation to your stop smoking toolkit to help you deal with stress and cravings.
