How many times have you been told that you should start meditating, but always felt it wasn't really for you and wondered how to even begin? We've gathered 5 simple tips to start a meditation practice.
Meditation is one of the most important things you can do for yourself. Read our top tips to help you start a meditation practice.
Learning meditation is one of the most important things you can do for yourself. One of the most common misconceptions is that it's about "turning off" your mind. We'll share why this is impossible, along with some simple tips to help you start – and maintain – a meditation practice. First, why should you meditate?
The Benefits of Meditation
Short, regular meditation practices have been shown to:
- Reduce stress;
- Alleviate anxiety and depression;
- Improve sleep;
- Boost the immune system;
- Increase concentration;
- Lower blood pressure;
- And even "rewire" parts of the brain.
Beyond the science, above all, meditation simply makes you feel better – calmer, more flexible, more able to respond rather than react... and basically, that's what will hopefully keep you coming back to your practice regularly.
Beyond the science, above all, meditation simply makes you feel better – calmer, more flexible, more able to respond rather than react.
1. Don't worry if you're doing it "right."
Have you ever heard that meditation is about stopping or controlling your thoughts? That's why many people think they could never meditate. Or that, or they think they are "bad" at meditating and give up immediately.
Just as the heart is meant to beat, the mind is meant to think. Whether you're focusing on your breath, using a mantra, or doing a body scan, the goal of mindfulness meditation is simply to be aware of what's happening without reacting to it. To avoid getting caught up in the mind's "stories" and instead let your awareness rest in reality – the present moment.
2. Get comfortable.
Google "meditation" and your screen will be flooded with serene-looking, contorted people sitting effortlessly cross-legged on the floor. But you don't need to be flexible or tie yourself in a double knot to meditate. What matters is that you can sit comfortably, preferably with an upright torso. This is so your diaphragm stays open and unrestricted, allowing your breath to flow freely.
It's better to meditate sitting up than lying down, as lying down might encourage sleep... and while sleep is good for you too, it's not meditation! If you want to sit on the floor, you can sit on a meditation cushion or bench or lean against a wall. Otherwise, sit in a chair, or even stand, if you prefer!
If seated meditation is difficult for you due to a sore back, numb legs, aching knees, or any other physical discomfort, check out one of the dozens of videos offering comfortable ways to sit comfortably during meditation.
3. Be consistent.
Try to make time for meditation every day, or if every day feels like too much at first, you can make a pact with yourself not to go more than three days without meditating. Many people meditate first thing in the morning, right after waking up – but it might suit you better at another time of day. Whenever you do it, try to be consistent with the time and place where you meditate, so you give yourself the best chance of building a regular habit.
4. Start with 5 minutes.
Another common reason people give for not meditating is that they don't have enough time. The scientific consensus is that just five minutes of meditation will give you access to many of meditation's benefits – and if we're honest with ourselves, most of us have five minutes free in a day.
5. Be kind to yourself.
Okay – your thoughts will wander; you will lose yourself in thoughts; strong or uncomfortable emotions may arise... but treat yourself with compassion. Every day will be different; that's why it's called 'practice'. Be proud of yourself for making a commitment. It's not always easy, it won't make you immune to stress, or give you the 'perfect' life, but we promise you, it's worth it.
So, grab your cushion, or stay exactly where you are sitting in your chair, and let's begin.
