When it comes to meditation, there is more than one way to accomplish it. These tips can help you to enhance your experience. Know that it won’t be easy. You may feel frustrated or like giving up. In a word: don’t.
Resist the urge to expect perfection from the beginning. You won’t achieve it right off the bat. It can take weeks or months of constant practice before you are even able to get your mind somewhat in line. But, if you are true to your purpose for doing this in the first place, it will be worth the effort.
Tip #1 – Meditate daily. Find a time that suits you and keep that general time each day for your meditation. Repetition promotes habits that will stick.
Tip #2 – Use a trigger. This means associate your meditation time with another activity. You get up in the morning to go to work. Get up earlier to accommodate your meditation. If you walk after dinner, turn it into a walking meditation time.
Tip #3 – Stretch before sitting down. Stretching gets the muscles loose before you prepare to sit, walk, lie down or stand for your meditation. It can also help you focus.
Tip #4 – Meditation is an active process. You are actively focusing on your breathing and actively learning to control your thoughts. You work to understand yourself better and practice mindfulness.
Tip #5 – Pay attention to your breathing. As you exhale, imagine the air dispersing into your surroundings. As you inhale, feel the air coming into your nose, into your throat, down your windpipe and into your lungs. Hear it; feel it; see it.
Tip #6 – Choose a place where you can be alone – Interruptions are not conducive to a good session. They can increase anxiety. Let others know that this is your meditation time so you will not be disturbed. Try to use the same area all the time to gain familiarity and a sense of privacy and intimacy.
Tip #7 – Turn off the phones – Even a buzzing from your cell phone can jar you from a deep meditation. Take the opportunity to turn off your technology so that you can commune with yourself.
Tip #8 – Feel your body. Know that the air you fill your lungs with is being carried by the bloodstream and then permeating each organ it encounters. Visualize it passing all throughout your body. Visualize each muscle relaxing from your toes all the way up to your neck and face.
Tip #9 – Read a book on meditation. For beginners especially, it can help you gain more insight into the history and present day practice of meditation. Learn other options for meditation styles (Buddhist, Indian).
Tip #10 – Meditate with a partner or group. There is strength and assistance in groups. Find someone else who has made the commitment to this process just like you and meet with them.
Tip #11 – Ignore frustration – It will come so don’t worry about it. Even if you spend the entire session wrangling in your mind, then you have learned something. You are one step closer to greater self-awareness and the other benefits of practicing meditation.
Tip #12 – Dim the lights – You don’t want to be greeted with bright lights especially if you meditate with your eyes closed.
Tip #13 – Seek guidance if you need it. Before you decide to throw in the towel, seek professional help from a trained meditation expert. They might be able to help you to fine tune your process for better results.
Tip #14 – Wear comfortable clothing. You don’t want to practice in tight jeans or a sweater that makes you sweat. Clothes should breath and keep your body at a comfortable temperature.
Tip #15 – Practice mindfulness in other areas of your life. Whether you are writing, shopping, cleaning, laughing or driving, learn to live in the moment. Notice everything around you, how it looks, feels and what emotions you express.
These tips will help you get started on your meditation journey. Remember, it is a journey, so the arriving at the destination is not as important as what you learn along the way.