If you’re new to meditation and finding it challenging to maintain a regular practice, it’s important to recognize that discomfort or frustration is common, especially when learning a new skill. The mind often resists being tamed with excuses like restlessness, boredom, or doubt. Commitment, discipline, and perseverance are necessary to experience the benefits of meditation — there’s no quick fix! The following meditation tips will help you overcome common obstacles and establish a strong foundation for your practice:
Before Your Meditation:
- Start Early: Meditate first thing in the morning to ensure it gets done and to start your day with mindfulness.
- Same Time, Same Place: Make a commitment to meditate at the same time and in the same place daily to develop a lasting habit.
- Get Creative About Location: Practice meditation anywhere you can find stillness, whether at home, work, or outdoors.
- Find Comfort: Choose a meditation position that’s comfortable for you, whether sitting in a chair or on a cushion.
- Optimal Position: Sit comfortably, with your back naturally upright, avoiding excessive rigidity.
During Your Meditation:
- Breathe Naturally: Focus on the breath without altering it, allowing it to unfold naturally.
- Embrace Discomfort: Allow negative emotions to arise without resistance, observing them come and go.
- Take Mindfulness With You: Carry the mindfulness cultivated during meditation into your daily activities.
After Your Meditation:
- Check In: Notice how you feel physically, emotionally, and mentally after each session.
- Remind Yourself of Benefits: Reflect on the positive impacts of meditation to reinforce your commitment.
- Record Excuses: Document excuses for not meditating to minimize their influence in the future.
- Buddy Up: Find a meditation partner to support each other’s practice and accountability.
- Avoid Judgement: Resist the urge to judge your meditation practice and focus on gradual progress.
Remember, meditation is a lifelong skill that requires ongoing practice and patience. Each session contributes to your overall well-being, regardless of immediate results or insights.