How To Get Started With Meditation- Top Easy Tips
When you are ready to begin meditation, you need one thing that can help you but also keep you motivated – your reason for meditation. What is the purpose of participating in meditation for you? We have given a list of reasons why others meditate, but only your personal one will sustain you during the awkward first stages of the process. And, it will be awkward.
Meditation seems simple: sit, breathe and try not to fall asleep. The benefits you want to achieve come from continued practice. It will take time to cultivate an attitude that you will meditate each day no matter where you are or what is going on around you.
Choose a meditation type that will work for you. It is purely based on what will be easiest to help you get into the practice and then work to maintain it. Most start with either sitting meditation or a guided meditation. You can focus on a guided meditation that speaks to a particular problem or habit as well. Prepare yourself for meditation. If you choose early morning, then get up at least 30 minutes earlier than normal so that you won’t be rushed by your normal routine. Resist the urge to drink or take any type of medication like pain killers before a session. You want to put your best self forward so that you get the most out of meditation. Wait at least two hours after you eat. A full stomach can be a distraction. Don’t do it on an empty stomach either as this can be equally as distracting.
Choose a restful place to meditate. Avoid rooms where you work, exercise or sleep. Sleep is a big barrier to meditation so stay out of the bedroom. You can choose an outdoor spot also as long as you won’t be disturbed.
Sit comfortably in the room or space that you have chosen. Make sure that your back is erect and you are not slouching. Choose a position where you can sit still for any length of time.
Begin with a two-minute meditation. It doesn’t seem like long enough, but you will find that your mind can wander in as little as 30 seconds. Over time, as your mind wanders less and less, you can increase the time frame. Focus on your breathing. Notice how long it takes you to inhale through your nose and exhale through your mouth. Ideally, you want to exhale longer than you inhale to bring more fresh air into your lungs. Deep breathing is important because it increases circulation, lowers your heart rate and pulse as well as decreasing tension and anxiety as you work on mindfulness.
Maintain a soft unfocused gaze on the ground in front of you. If your mind begins to move away from your breathing (and it will), gently acknowledge your thoughts and guide them back to your breathing. Acknowledging the chatter can help it to decrease quicker than berating yourself for letting your mind travel in the first place. Use a timer of some sort to keep track of your daily meditation time. This will help you increase it as needed while avoiding spilling over into another task. Spend a couple minutes reflecting on what you have learned in each session after it is completed. Again, don’t berate yourself cut be grateful that you are learning to redirect your mind when it goes astray.
This same process can be used with various types of meditation. With the guided meditation, the experienced meditation practitioner on the tape will let you know how to conduct your sessions.