10 Meditation Tips
Apr 30, 2020
- Strive for just a few minutes. Some people get overwhelmed by the concept of meditation, thinking that it needs to be something they must engage in for long periods of time to derive a benefit. But, in fact, just 5 minutes per day can reduce blood pressure. A little meditation can go a long way.
- Try for consistency. Especially when first starting out, try to get into a daily (or even twice daily) habit of meditating. Figure out the time that's best for you and make it happen. As you get deeper into your practice, try to build up to about 20 minutes each day of meditation.
- Make it a habit. There's lots of small things we do each day to take care of ourselves, and meditation should be one of them. Think of it as a daily self-care habit, much like brushing your teeth.
- Keep at it. Getting comfortable with meditation takes some time. Create a reminder to practice every day, and it'll eventually become just part of your everyday routine.
- Look to guided meditation. Though you can meditate anytime, anywhere, with just a little bit of quiet attention to breath, often it's helpful to use a guided meditation to jump-start your practice.
- Try a moving meditation. Though the term meditation often conjures up images of yogis sitting for hours in the lotus position, meditation can involve movement such as stretching or exercise. Yoga, tai chi, even just a simple walk in the woods can all help you foster more mindfulness and a type of meditation.
- Find a quiet corner. Find a peaceful place or a comfortable chair, but absolute solitude is not needed. In fact, occasional sounds and smells can help beginners learn to tolerate minor distractions while remaining focused.
- Get comfortable. Sit or lay in a comfortable position. Make sure you're in comfortable clothes that allow you to breathe freely. Put all of your focus on your breathing and try to stay in that space, focusing only on what's happening right here, right now – the smells, the sounds in the room.
- Don't worry about stuff. You don't have to surround yourself with crystals or incense or twist yourself like a pretzel. It's about just taking a quiet few moments to yourself to focus on your breath.
- Write down thoughts. If you're trying to meditate and certain thoughts pop up that seem important, go ahead and write them down. Don't fight it. Just write it down, then take a deep breath. Refocus on your breathing. You'll get better at letting thoughts come and go while meditating.