You’ve probably procrastinated about starting your meditation session for days, if not months. It can be difficult to start, but it's much easier when you take simple and manageable steps. In this article, we show you five tips for meditation that’ll help you start, even when you don't feel like it.
5 Meditation Tips for Beginners
There are several meditation benefits if you push yourself to start— it reduces your stress, helps your mind focus better, and lessens your anxiety. Here are five meditation tips for anxiety you should know:
1. Do It Thing in the Morning
Choose a time of day, preferably very early in the morning when you wake up, and take some minutes out to sit and revel in the serenity of your environment. This will help you set a positive tone for the rest of the day, and since you're starting before the day begins, your meditation time will not clash with other activities.
2. Find a Comfortable Position
Most images online show people sitting cross-legged with their hands on their knees— you don't have to do that. The goal is to find a comfortable position to focus on your practice without being distracted by a cramp or back pain. You can sit on a chair and extend your legs on a stool, on a cushion with your knees tucked underneath you, or even lie down. What matters is that your position is stable and your back is straight to help you stay alert.
3. Focus on Your Breathing
One of the most important parts of meditation is to regulate your breathing. Breathe naturally and pay attention to the sensation of the air moving in and out of your body. If you're having trouble maintaining your focus, try counting your breath. For instance, count “one” as you inhale and “two” when you exhale. Do that to ten, and start over. It will help you anchor your mind, and starting over will bring you back to the moment when your mind wanders.
4. Maintain a Focused Mind
The first step to maintaining a focused mind is to accept that your mind will wander. It's natural for your thoughts to escape or seep in during meditation. When this happens, gently bring your focus back to your breathing without judging yourself. Acknowledge the wandering thought and let it go. This will improve your concentration and help you maintain a calmer mind.
5. Start with Short Sessions and Gradually Increase the Time
It's normal that you find it hard to meditate for long periods of time. The good news is you don't need to. Start with two minutes of meditation, and you can gradually increase the duration when you're more comfortable with the practice. Once you're more accustomed to sitting quietly, you can extend your sessions to five or seven minutes and more.
Conclusion
Meditation can improve your mental well-being if you ease into it and stay consistent. Find a comfortable position to enjoy your daily meditation sessions. With time, you will enjoy the benefits of meditation and love it more.