How to Start a Mediation Practice

How to Start a Mediation Practice

Meditation during this time could be a great thing to incorporate into your daily routine. Meditation  can hold so many great benefits. From helping us to decrease our stress levels and improving all aspects of our health and wellbeing.

Here are 5 simple tips to help you start practicing mediation:


1 . Manage Expectations

 Be aware that your mind will wander. It’s highly likely that there is going to be some inner chat happening. Don’t worry, it’s completely normal. 
The aim of meditation isn’t to stop your thoughts completely or to be able to sit in utter silence with zen-like focus. The aim is to cultivate a sense of mindfulness or awareness. To connect with yourself and your breath in the current moment.
So take the pressure off, release any expectations and let go of any judgement. Every time you sit down to meditate, it’s bound to be a little different than the time before. 


2. Start Small

 Even just a couple of minutes of meditation can make a big difference to your mood, energy levels and mindset. If sitting still isn’t your strong suit or you don’t have loads of time up your sleeve, start with just 3-5 minutes.
Set yourself a timer, close your eyes and focus on your breath. Count each breath and when you get to 10, start over for as many rounds as your timer allows. Another easy option to get you started is to pop on some headphones and listen to a guided meditation. 



3. Get Comfy

 It is important to find yourself a comfortable seated position. It can be tempting to lie down but the risk of drifting off to sleep is pretty high.
Try sitting on a cushion, a dining room chair or even the couch if you’re not a fan of sitting on the floor. Keep your spine nice and long, find a comfy spot for your hands and let your shoulders relax as much as possible. 
If you can, choose a spot where you know you’re not going to get too disturbed or distracted. I know this can be hard sometimes, especially with tiny humans around, so just do the best with what you’ve got.



4. Just Breathe

 When distraction takes over, when your mind begins to wander, when you start mentally going over your mile long to-do lists, bring it back to your breath. 
Simply focus on the sensation of the breath as it enters and exits through your nose. Focus on the feeling of your ribcage as it moves in and out. Every time you find yourself getting  lost in your thoughts, let go of any judgement, recognise your mind has wandered and bring your focus back to your breath.



5. Practice, Practice, Practice

 If you’re aiming to create a regular habit of meditation, try to do it at the same time each day. Even better if you can knock it over first thing in the morning. Firstly because it sets you up well for the day ahead and secondly, it leaves you less vulnerable to the excuses that might pop up if you leave it until later on in the day. Start with a few minutes each session and build from there.
The more you practice the easier it tends to get. This doesn’t mean it will always be a blissfully relaxing experience, but you will get better at letting go of all the expectations and being ok with whatever happens. 
There is no such thing as a perfect meditation or a perfect practice. It’s just that, a practice. 
So take it easy on yourself, use these tips and set yourself a goal to try and fit in a short practice once a day for a week. It might not always feel easy, but the more you do it, the greater impact it will have on your day and your life.

Source: 5 Simple Meditation Tips For Beginners - Brittany Noonan

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