How to Meditate Like A Man.
Do what everyone else does.
There - that’s how you meditate “like a man” 😂
Men should be comfortable enough with their masculinity to meditate without fear of being judged. There are loads of things wrong with that gendered approach but instead of getting into the “fragile masculinity” topic (that’s for another day).
I wanted to give you practical advice on meditation.
Meditation is pre-historic and has helped people for thousands of years so it can help you too. I’ve simplified the methods of meditation into 5 steps below (I love a good list) so try them out and see how you feel.
1) Find a quiet place & time. It could be sitting on your bed, or whilst you’re sitting quietly in your van or even when you’re walking the dogs in a quiet forest. The idea is to find a relaxing place without all the distractions of noise, other people and life in general.
2) Relax your body. You don’t necessarily have to sit cross-legged in the lotus position with perfect posture and your eyes in a certain state - just be comfortable. If you need to prop yourself against the wall or lie down on the couch, that’s fine!
3) Close your eyes. This will be hard if you’re walking the dog, but the point is to block out all the external visuals that will catch your attention and pull your focus.
4) Slow down your breathing. This bit is science. The slower and deeper your breaths are, the lower your heart-rate will be which will make you more relaxed. Breathe in through your nose while you count for 4 seconds and fill your lungs as much as you can. Hold it for 7 seconds, then exhale slowly for 8 seconds. Do this a few times then go back to normal, rhythmic “deep breathing” (I don’t want you to pass out).
5) Focus you thoughts. This is where it can be tricky for some people. You want to get away from thinking a million thoughts a second like “is this working?”, “What am I feeling?”, “is the oven on?” etc etc. I find that just thinking about my breathing occupies my mind enough so that I ‘forget’ to think about the past/future. Other people chant a word over & over, and some mentally scan their body for sensations - it’s whatever works for you.
You can meditate for as long as you feel you need to. It’s all about “turning your mind off” and just focusing on something other than Anxiety, Stress or “what-if’s”. Find time, even if it’s just 10 minutes a day, to meditate. Once you’ve mastered it, you can move onto other types of meditation like guided meditation or affirmation-based sessions.
Enjoy the chill and have a good day ✌