We wanted to remind you that it is perfectly normal to feel some discomfort when you first start out. After all, you are learning a new skill. Minds will resist being tamed with all kinds of excuses, including restlessness, boredom and doubt. Meditation is not a quick fix. It requires discipline and persistence. These meditation tips can help you overcome common obstacles encountered by beginners, so that you can build a solid foundation for your practice, and more importantly, stay with it.
Before You Meditate, Here Are 5 Tips To Help You Prepare.
1. Early start is important
Meditation is best done first thing in the morning . You can then be certain that the task is completed and doesn’t get pushed to the bottom of the list when the day becomes more busy. Morning meditation is a great way to begin the day. You’ll be refreshed, awake and ready for a mindful, focused day.
2. Same time, same location
If you are unable to meditate in the mornings, commit to meditating every day at the same time in the same location. It is important to make your meditation practice part of your daily routine.
3. Location is important
Consistency is important, so it’s best to do your daily meditation in the same spot every day. Sometimes, however, this is not possible. Meditation can be done anywhere in the park, at home, or at work. You could even meditate while walking through a busy airport. It does not matter where you meditate, so long as there is stillness and no disturbance.
4. Do not sit cross-legged if it is uncomfortable
It’s important to find the meditation position that is most comfortable for you. It’s important to find the position for meditation that is most comfortable to you.
5. Find out what position is best for you
We have found that four positions work best. It’s not necessary to force yourself to sit too upright. Your mind will become too tense if you sit too straight. Most people find that the ideal position to meditate is somewhere between: seated in a chair, on a couch or sofa, with arms and legs crossed, feet flat on floor, and a cushion under the back so the spine is naturally upright.
Meditation: 3 Tips for Success
1. Breathe normally
Try not to alter the breath in any way. Allow things to happen naturally and notice the sensations it produces in your body.
2. Comfort yourself with discomfort
Even people who meditate regularly can experience negative emotions such as anxiety and restlessness. Instead of resisting these emotions, pay them full attention and let them come and go. Over time, the mind becomes accustomed to recognizing these emotions and not being caught in negative thought patterns. This skill can be extremely beneficial during meditation as well as in everyday life.
3. Bring mindfulness to your daily life
You should have a plan for what you will do after you finish your meditation. Maybe you will shower, make breakfast or take the kids to school. Try to bring the awareness that you developed during your meditation into your next task.
After Meditation, 5 Tips
1. Check in with yourself
Try to notice your feelings after each session. You may be more relaxed than when you first sat. Your mind feels more clear. Do you feel more focused? You’ll find it easier to make time for meditation if you can establish a link between the practice and your overall well-being.
2. Remember the benefits of meditation.
3. Do not make excuses
Make a note if you decide to not meditate on a particular day. It can be helpful to see the excuse in writing. It won’t be as powerful tomorrow, especially if you compare it to the importance of your mental health.
4. Buddy up
Encourage a friend to meditate as well. It’s not necessary to meditate together, but having a friend who is also interested in meditating regularly will help you establish a regular practice. You’re more likely to stick to your commitments if you have a friend to hold you accountable.
5. Don’t judge
Don’t judge. You may find it tempting to evaluate your meditation practices as “good” and “bad”, or to ask yourself if you have made any “improvements” after a few sessions. Take a moment at the end of your next meditation to see if you are feeling any different than when you first sat down. Maybe you’re less tense, or more aware of what you feel. We don’t expect to be able to master meditation. It’s more of a skill that we work on every day.
