Have you ever tried making a new habit or teaching yourself a new skill? You’ve probably noticed that daily practice is the key to success. This also applies to meditation.
It is important to meditate every day as you are trying to develop a habit. Most people won’t notice the positive effects right away, so you need a daily practice to start seeing the fruits of your labor.
Starting a daily meditation practice can be difficult, but most people find it easier once they start noticing its many benefits.
Still in doubt whether you can make meditation a part of your life? It is certainly possible; These 7 tips for success can help.
START SMALL
While daily meditation is a great goal, you don’t need to start with 30 minutes (or longer) each day.
Five minutes, three times a week
We recommend beginners start with five minutes of guided meditation three times a week and slowly increase the minutes as they become a consistent part of your meditation routine.
At first, you may not feel very alert or calm. You may not feel comfortable at all. But it’s okay. Make it a goal to take five minutes to sit with your thoughts. Be curious about them, but don’t force them. Eventually, you will feel the need to sit down and meditate.
If you can’t go up to 30 minutes a day, don’t worry. Even meditating for 10 or 15 minutes every day is beneficial.
FIND THE RIGHT TIME
You’ll find that different sources suggest different “ideal” times to meditate. But in reality, your ideal time is when you can make meditation work for yourself.
If you force yourself to meditate at a time that doesn’t fit your schedule and responsibilities, you will likely feel frustrated and unmotivated to continue.
Instead, try meditating at different times to see what feels best for you. This can be first thing in the morning, right before bed, during a busy commute, or during your work break.
Whatever time you choose, try to keep up with it. Consistency can help make your new habit another part of your daily routine.
RELAX
You’ve probably seen photos of people meditating while sitting in the classic lotus position. However, this position isn’t comfortable for everyone, and it’s hard to mediate if you’re doing something that makes you physically uncomfortable.
Fortunately, you don’t have to be in a specific position to meditate successfully. Instead, take a position you can hold that feels easy and natural. sitting in a chair, lying down; both are perfectly fine. Comfort is much more important than pretending to be meditating.
If you have trouble sitting still, try walking or standing meditation. Some people find that focusing on each step helps advance the meditative process, just as focusing on the breath does.
Also consider creating a comfortable, soothing meditation space or even create a ritual around the process. Combining candles, peaceful music, or photos and memories of loved ones can help enhance meditation. The benefits of the ritual are also important, as the process becomes an expression that your health is important.
TRY MEDITATION APP
Still feeling a little unsure about how to meditate? When in doubt, turn to your smartphone. There’s a practice for most things these days, and meditation is no exception.
Apps, many of which are free, can get beginners started with guided meditations. A guided meditation can help bring the active mind back to the present moment.
You can also use apps to access:
• meditations for different situations
• calming sounds
• breathing exercises
• podcasts
• tools and graphics to help you learn more about meditation
You can also customize the app to track your progress and change your approach to meditation based on your current mood.
Some popular apps include Calm, Headspace, and Ten Percent Happier.
GO ON
It takes time to form a new habit, so don’t worry if meditation doesn’t suit you at first. Instead of looking for reasons why you can’t continue, explore your difficulties with curiosity and an open mind. The difficulties you encounter during meditation can lead you towards more successful practice.
If you are easily distracted, ask yourself why. Are you uncomfortable? Is he tired? Are you bored? Accept these feelings and make changes accordingly; they give you valuable information. Maybe choose a different position or try meditating earlier in the day.
Learning to practice acceptance and curiosity in meditation can help you more easily transfer these feelings into your daily life. This can help you have an easier time cultivating mindfulness regularly.
Think of it this way; If you start meditating when you’re feeling anxious and sad, you may feel a little better. But if you stick to a regular practice of meditation, you may find that you can more easily manage your stress before your emotions overwhelm you.
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KNOW WHEN IT’S NOT WORKING
You may not realize the benefits of meditation right away. This is completely normal. And no matter how long you’ve been practicing, your mind can still go elsewhere from time to time. This is also normal.
None of this means that you can’t be successful with meditation. It’s actually good to realize that your mind is distracted – it means you’re developing your awareness. When this happens, gently refocus yourself. With a consistent meditation practice, you will typically begin to see benefits over time.
However, it is important to understand when meditation does more harm than good. While meditation can help relieve mental health symptoms for many people, not everyone finds it helpful, even with regular practice.
It is not very common, but some report increased feelings of depression, anxiety, or panic. If meditation is constantly making you feel worse, you may want to seek guidance from a therapist before continuing.
GET STARTED
Are you ready to give daily meditation a chance?
Here is a simple meditation to get you started:
1- Find a comfortable place where you can relax.
2- Set a timer for three to five minutes.
3- Start by focusing on your breath. Pay attention to every feeling of inhalation and exhalation. Breathe slowly and deeply in a way that feels natural.
4- As soon as your thoughts start to dissipate, accept the thoughts that come up, let them go, and bring your focus back to your breath. If this continues, don’t worry; it sure will.
5- When your time is up, open your eyes. Pay attention to your surroundings, your body, your feelings. You may feel different, you may not. But over time, you’ll probably find that you’re more mindful of the environment around you as well as your own experience. These feelings continue long after you have finished the meditation.
BE PATIENT
There is no right or wrong way to meditate. You will have the greatest success when you practice in a way that suits you, so don’t be afraid to try different approaches until you find one that suits you.
You will find that it works as you begin to see more compassion, peace, joy, and acceptance in your life. Just be patient, because these benefits probably won’t appear overnight. Remember to watch yourself with curiosity and an open mind. You will find the way to success.
