Mindful Monday: The “Right” Way to Meditate

There are many preconceived notions about meditation. Those who have never practiced may visualize someone sitting in silence cross-legged on a cushion, eyes closed, their hand in a particular position. While this is one way to meditate, it's not the only way.

So, when people ask me (and they often do), "Is it ok to meditate when you are lying in bed?" my answer is "Yes."

Let me share a bit with you about how my daily practice looks.

Each morning, I begin with meditation, settling into a seated position where my body feels both relaxed and alert. I consciously align my belly, heart, and head centers, allowing energy to flow freely. I feel my feet grounded and the gentle support of the chair beneath me, welcoming that support fully.

While I usually meditate for a set amount of time, I also leave room for flexibility. This first meditation sets the stage for my day—like tuning into a frequency of peace and presence.

During the day, I usually meditate again at some point. Depending on my day, it could take a minute or two to reset or longer. If  I am hosting an event, I will meditate beforehand. I go with the flow.

When I go to bed, I end my day with a meditation. It is a beautiful way to transition into sleep and be cozy in bed. I do this in silence, simply following the natural flow of my breath.

After a full day, being present with my body feels good. I scan from head to toe, listening and feeling what my body communicates.

It is my way of connecting to my body and my essence. I listen to, feel, and respond to what my body is saying. I notice my breath moving through me, and when my mind wanders, I gently guide my focus back. This practice helps me release stress, connect with my body, and settle into a place of peace.

It is also a time when I reflect on my day, what happened, and what I am grateful for.

I love this ritual and find it a beautiful way to enter sleep.

Many people prefer listening to guided meditations as they fall asleep. I've had so many tell me they drift off to my voice each night, which is always sweet to hear.

Whatever works best for you—whether silent or guided—is perfect.
 
When we take time to be, breathe, and observe, we allow our body to release stress and fully relax. This is deeply healing. It brings us home to the present moment, where we can connect with truth, ease, and stillness.

If your day has been stressful and your mind is restless, focusing on your breath is a wonderful way to reset. With each inhale and exhale, we naturally return to the present.

I remember it didn't come easily when I was new to meditation. My mind was constantly busy, and I was unfamiliar with stillness. I wanted everything to be perfect: complete silence, no distractions. Otherwise, I felt I couldn't meditate at all.

One of the biggest misconceptions about meditation is that we must empty our minds completely. We often see images of people sitting cross-legged, looking serene and peaceful, and think, "I could never be that calm—I'm way too stressed." I used to feel the same way.

But meditation isn't about forcing thoughts away or having no thoughts. It's about observing our thoughts and experiences in the moment without attachment.

Thoughts will come and go. Feelings may arise. We may get distracted.

Our practice is simple  -  we return to the present moment again and again and again.

There is a sense of openness, allowing and trusting in the natural unfolding of our experience.

There is no need for perfection, only presence.

You may enjoy meditating in a group with other people and experiencing the support and depth of connection with like-minded people. I love and appreciate this.

You might have an altar or a dedicated space for meditation. Perhaps you enjoy lighting a candle, burning incense, or engaging in a meaningful ritual.

This practice is yours to explore.

The key is consistency.

I encourage you to create a meditation practice that feels good, that you enjoy, and that fits into your life. Whether lying down, sitting, or even in the middle of a busy day, your practice is yours to shape.

Happy meditating,

Diane