30 Meditation Tips for Beginners from Top Experts
Sometimes we earn a commission if you purchase through some of the links on our site at no cost to the buyer. This helps us provide content for free.
Anyone that is meditating knows how frustrating it can be at the beginning. You cant’t get comfortable. Your mind get’s distracted with the smallest irritation. And on top of these you think that you don’t have the time to meditate.
We have been there too…
So we decided to ask the experts for their help in order to make it easier for you.
So we asked them “Can you give us 3 meditation tips for beginners?”
Let’s see how they responded…
Download our Free Checklist With Easy Steps and Start Meditating Now!!!
START MEDITATION IN 5 EASY STEPS
Share this Image On Your Site
Commit to a Daily Practice
Establish a regular practice.Realize the importance of your daily meditation and fully embrace it mentally and emotionally ?it is for my own benefit and this is both a treat treatment for my heart mind body and soul i better enjoy it and respect it.? establish a regular practice and remain patient as meditation grows stronger with repetition be flexible with your time but make sure that you have 15 minutes daily for ?meeting with myself? think about this how easily do we waste 15 minutes per day what about saving ? and even more ? investing this time
Practice daily... It is more important to have a consistent short practice then practice for long periods erratically. Even five minutes a day will have an effect and before you know it you?ll be meditating longer because you really, really want to.
Consistency in practice.
Make it a part of your routine. Consistency is very important and in the same way we don't lift 1,000 pounds of weights at once, and rather make repetitions of much smaller amounts, it's the repeated practice, daily preferably, over time that will result in the biggest and most lasting changes in your experience and being. To this end, it is recommended that you schedule in your meditation session, first thing in the morning, for example, and let it become a part of your natural routine. Once this happens, you will feel off when you don't do it, which will reinforce your habit of making sure to do it each day.
Be consistent! Meditation is a practice ? which means you must stay with it on a daily basis to actualize the holistic experience that it delivers.
Many people are intimidated by meditation and are more drawn to the physical yoga practice. Let?s face it, we don?t value sitting still in our culture. But you don?t have to sit still for long periods of time in a perfect lotus pose in order to meditate. I teach a meditation practice that emphasizes the cumulative benefits of being able to change how you react to a stressful situation
The first step is committing to a regular, daily practice. Taking 10 minutes out each day shouldn?t be difficult, but it?s easy to get caught up in everything that?s going on. Try to make it a regular part of your schedule. Create a space to sit at the same time each day. Where you do it doesn?t matter, just as long as you?re unlikely to be interrupted. Commit to practicing for the full time you?ve set aside, whether you find the session easy or difficult.
Make a commitment you can keep. Even if it's 5 minutes every day, consistency is far more important than intensity
Routine. For me, the most important tip for a beginner is to establish a routine. Having a daily routine where you make some time to meditate is important in establishing it going forward.
Commit to a daily practice, but start out slow and set yourself up for success. Maybe you just sit for 5 minutes a day for a week the first time, and then build on that until you have a regular, consistent practice.
Commit to this lifestyle change and remember, consistency is key. Set aside a time each day for your practice, and stay with it. It?s best to meditate at the same time each day so you establish a solid routine. First thing in the morning or right before bed are two excellent times of day for your practice. Meditating for as little as 8-10 minutes a day can have a profoundly beneficial impact on your overall sense of wellbeing! It?s never too late to start reaping the powerful benefits of meditation. Among many other things, meditation has been known to dramatically reduce stress and anxiety which are so prevalent in our modern lifestyles.
Focus on Breathing
Observe the breath and be free.
Bring your attention to your breathing. Don?t make any effort to change it, just observe the rising and falling sensation that it creates in your body. Notice where these sensations occur ? be it your belly, your chest, your shoulders, or anywhere else. For a few moments, focus on the quality of each breath, noting whether it?s deep or shallow, long or short, fast or slow.
Begin silently counting the breaths: 1 as you inhale, 2 as you exhale, 3 on the next inhalation, and so on, up to 10. Then start again at 1. While doing this, it?s completely normal for thoughts to bubble up. You don?t need to ?do? anything ? just guide your attention back to the breath when you realize the mind has wandered off. If you can remember the number you?d counted up to, start again from there, or simply start from 1 again. Continue until the timer sounds.
Spend 20-30 seconds just sitting. You might find yourself inundated with thoughts and plans, or feel calm and focused. Whatever happens is completely fine. Enjoy the rare chance to let your mind simply be.
My third and final tip is to focus on breathing. Inhaling slowly to fill the lungs full of oxygen. Exhaling slowly to release. This helps clear your mind and slow down your heart rate. Most importantly, it draws your focus on to one thing.
Close your eyes and connect to your breath.
If your mind wanders, always focus back on your breath.
Take three deep breaths (inhaling and holding for a few seonds into your belly) then exhale). Do this anytime you still find your thoughts distracting.
Start with an intention to focus on the breath, but don't worry too much about the results.
Start by focusing on the breath - deep, slow. This kind of breathing slows down one's heart rate, puts you in a relaxed state, and focuses the mind.
u200bStart with the breath. Your breath is always with you. It is constant and can be consistent. Begin by focusing on the breath. Breathe slow inhales and long exhales. This slows down the heart rate, relaxes your muscles and allows your mind to find an ease in concentration. Silently repeat to yourself inhale and exhale.
Focus on your breath when you meditate. Give attention to how you breathe in and breathe out. This way you won't focus on your thoughts that come to your mind.
Instead of the ?fight-or-flight? response, you can trigger a deepening of your breath, and a stepping back from the situation in order to gain perspective. Do that by closing your eyes, bringing your awareness to your breath, and focusing on nothing else but how you breathe for a few minutes. Or even just one.
If you find your mind is especially jumpy, hum softly with every exhale. The buzzing will help to calm the mind
Start very small -- just 2 minutes. Develop the habit before worrying about length.
Start small. If you?ve never sat in meditation before, it can seem daunting. Start your meditation habit by sitting for two minutes, or maybe five. Set a timer on your phone so you don?t have to keep track of time, and then just settle in. Focus your attention on your breath.
Start small. You might hear about people practicing for 30 minutes or an hour each day but people build up to that. Start with one minute and then gradually add a minute every week until you find a comfortable time that feels good to you and works with your schedule. I personally like between 5-15 minutes a day.
Photo credit: Jacob Zuberi
Take baby steps. Rather than start with a big chunk of time, begin with 10-20 minutes at a time. If you're feeling resistance towards sitting for 20 minutes, try two 10-minute blocks. Meditation is a great way to start and end your day, and carving out 10 minutes in the morning and 10 minutes in the evening isn't terribly difficult. Consistency is important, so it's better to meditate for a shorter amount of time every day rather than a large chunk of time less frequently.
Start with 5 mins but do it every day -- twice a day is even better. Do it in the morning even before letting your feet touch the ground. Sit on the side of your bed and simple watch your breath. Try it again around coffee break time. When you feel that mid-day crash sit for 5 mins again. (Over time this can build to 15 or 20 mins no need to do more)
You can start with very short sessions initially, staying for as little as for 3-5 minutes to begin, and gradually work up to 20 minutes or longer daily. A little bit every day will bring greater benefits than longer sessions done intermittently.
Keep it short - Our 21st century minds are so distracted by digital clutter that we have are at a disadvantage for keeping the mind centered on one thing.
Start small. It's challenging to go from never meditating to meditating for 30 minutes per day, and for many, jumping in too quickly can lead to frustration and/or discouragement. Start with 2 or 3 minutes at a time and work your way up. You can add a minute each day, or even a minute each week!
Don't Expect not to Think
Know that your mind will have a lot of thoughts popping in and out. In the beginning, you may also have difficulty keeping still and you may get fidgety. Just acknowledge all these rather than let them faze you and let them go. Then continue to quiet the mind and still the body and focus.
There is no need to clear your mind or try to rid yourself of thoughts. The mind's job is to think and process information, and trying to rid your mind of thoughts is like trying to tell a cat not to meow and have whiskers. Whatever thoughts and feelings may be in your mind, simply be aware that they are there.
So many beginners have a difficult time quieting their minds to meditate. Know that this is very normal! Experiment with meditating at different times of day (morning works best for some people, evening for others). If you still have trouble, find an amazing yoga teacher who incorporates meditation into class. After all, yoga postures were designed to make it easier to meditate, and moving from pose to pose can be a moving meditation practice in itself!
Don't Try to Stop Your Thoughts. I'll save you a ton of frustrating time on the cushion, and just let you on one of the main keys to successfully meditating. You can't cease thinking, but like lying on a beach blanket under a blue sky with some clouds going by, you can choose. Do you want to get all fixated on every little cloud that passes overhead, or would you rather just enjoy the warmth, the spaciousness, and the delicious feeling of being right where you are on the beach while you ignore the clouds and let them play. This is meditation.
Your mind will wander. Everyone?s does. And sometimes it even takes a quite a while to realize that your mind has wandered! But when you do notice that you have stopped concentrating on your object of meditation?whether that is your breath, a mantra, a candle flame, or whatever else you have chosen?try not to make any judgments about yourself or your ability to ?mediate.? Instead, gently bring your focus back to the object again.
The goal is not to completely get rid of all thoughts. If you go into meditation expecting that you'll find a quiet mind, you'll stop real quickly and think you're a failure. Instead of focusing on completely quieting your mind, focus on detaching from each individual thought as if your thoughts are clouds and you're watching each cloud pass by in the sky.
Photo credit: Jacob Zuberi
There is a common misconception that the goal of meditation is to stop thinking, so many people become immediately discouraged when they sit down to meditate and find that this is simply not possible. When it comes to your thoughts, the goal of meditation is to become less attached to them, and rather watch them passing through the mind like clouds in the sky, versus becoming immersed in them. When you begin to meditate, you will become aware of an internal observer that is independent of your thoughts, and it is that point of awareness that you are aiming to connect with. Like anything, meditation takes practice and once you commit to it, you will gradually learn to detach from your thoughts and prolong the space between them.
Get comfortable. I recommend investing in a good meditation cushion to sit on. If you don?t have one, a pillow works nicely. And if you?re still uncomfortable, sit with your back to a wall, or in a chair. It?s more important to be supported than to suffer?this way you can get the most out of your meditation time. And if sitting still in a quiet room doesn?t appeal to you, consider trying a short meditation on a park bench where you can be in the sun and hear birds chirping, or even a walking or eating meditation. The point is developing a practice of mindfulness, and it?s great to explore what works best for you.
If sitting hurts your back sit on a cushion or a chair or whatever helps you. There is nothing to prove. What's important is that you can sit without major annoyance.
You don?t need to sit cross-legged on the floor. For many of you, it may be much easier and more effective to sit on a chair. And for those who can't sit comfortably on a chair, you can meditate lying down in a supported version of Relaxation pose (Savasana).
To start, you would relax your body, sit in a comfortable position
Get Comfortable. I know, some meditators are big on sitting with all sensations--even the ones where your legs fall asleep and your back is screaming, and you spend most of your time wondering if you'll be able to ever walk again. Don't worry--even if you sit up higher on more cushions, on a chair or couch, put your back against a wall, or even lie down, I'm pretty sure you're still going to get most of the benefits (inner peace, less anxiety, improved health) without all the pain.
Let your body determine how you sit. Choose a position that lets you sit for at least ten minutes without upper back or hip pain. You need a straight spine, your head centered at the top of your spinal column, and your brain floating. Aids to sitting include: more height under your buttocks, a less challenging posture, and a wall for back support. If all else fails, sit in a chair.
Find a comfy seat.
Choose a position that makes you comfortable. Sitting cross-legged may not be for everyone, especially those with knee injuries. Experiment with positions that make you feel relaxed. Feel free to use props such as a meditation pillow or bench, a blanket or blocks, or a back-jack. It?s common for beginners to even sit in a chair. Being comfortable is going to give you the confidence to continue your practice.
Find What Meditation Style Works Best for You
Meditation doesn?t have to be difficult. Find a style of meditation that feels easy and natural to you.
Experiment This means getting comfortable with how you practice. You don?t have to just sit cross-legged and you can shift your position to make yourself at ease. You can lie down, stand, walk, and keep your eyes open or closed. Experiment with other meditation techniques like body scanning or simple mantras. There are a plethora of techniques out there that will suit your personality and style of meditation. Research! There is lots of information out there so don?t hesitate to pick up a book on meditation, because the more you know about it, the better your chances of success.
There are many meditation techniques. Try simply observing the breath to begin but if after a bit of time and practice you still feel lost there are a wealth of books to be read and teachers to be consulted to try a different tactic
Look for a meditative practice that you feel connected to. In these times, it is difficult to meditate with all the distractions of our modern world. So, look into technology-based meditation systems. They are designed to assist meditation practices in our world of today
Play with a walking meditation! This is great for those who have trouble sitting still, and can be a nice gateway into slowing down and practicing mindfulness
Pick Your Space
It is very important that the place you practice your meditation session must be clean and open (fresh air can pass easily). It will not only provide you better experience and positive vibes but also provide you fresh air to breath during meditation
Practicing a meditation require lot of attention as we found that our mind start thinking about lot of other stuff and one distract from the meditation. When you practicing the session in calm place, you can better concentrate on your practice. If you can't concentrate on your meditation, don't worry; my next tip is for you
Select a quiet place and make sure that you will not be disturbed during your meditation. The last thing you would want is a disturbance that brings stress to your meditation.
Be Kind to Yourself
Be kind to yourself. Sometimes I sit for meditation, and suddenly my mind is filled with thoughts and questions. I want to wiggle around, or scratch an itch, or run as far as I can from my meditation cushion. Am I doing this right? Why is this emotion coming up? What?s on my to do list? What do I want to eat for lunch today? All of this activity in the mind is totally normal. Allow whatever comes into your mind to show up. Notice it, but don?t get attached. You don?t have to change anything; you?re just sitting with what is, watching it pass by like a leaf in the wind. Try to be gentle with yourself as you practice. With time, quieting the mind becomes easier? but just remember, you?re human, and your mind will always be up to something! Sometimes I like to end my meditation practice by making a list of what I?m grateful for, or what I?m grateful the meditation practice has illuminated. Practice, and all is coming
It helps to keep in mind that every experience you have in meditation is part of the process. You can?t make a mistake!
Be Gentle. When you feel your mind wandering into a storm of thoughts, or you realize you were reflecting more on the argument you had last night than your Zen, don't beat yourself up. Treat yourself like a child who has wandered a little too far away--lovingly take your own hand and guide yourself back to focusing on the breath, or the sensations in your body, a candle flame in front of you or the sounds all around you--whatever is your object of meditation today.
Don't judge yourself- Don't expect to reach bliss overnight. Let whatever thoughts come up and then let them pass like the clouds.
Just add love. Suffering in regards to meditation is completely optional. Be sure to be kind to yourself. Make sure that you're comfortable when sitting. You don't get extra karma points for achieving the perfect meditation posture or for fighting through discomfort. You want to feel at home in your body, not at odds with it. Don't judge yourself for the "quality" of your meditation time. If your mind is racing and you can't seem to focus during your practice, appreciate that that's happening rather than making yourself wrong. There's no right way to meditate -- there's only your way. The process is about acceptance, being with what is, awareness, and holding space for yourself. Always come back to this -- be kind to yourself. After all, that's why you're meditating in the first place, right?
Choose a Good Time to Meditate
Choose a good time of day: Pick a time when you won?t be disturbed and can focus ? early in the morning or late at night are great for beginners
Choose a time to meditate. Just like brushing your teeth, make it a habit to meditate on a daily basis to gain the most benefit. Aim for 20 to 30 minutes a day.
Begin your day with a short morning meditation. Beginning the day in a state of peace and silence makes the whole day go better. You will find it very easy to go into thoughtlessness and feel the vibrations if you get up early in the morning and meditate for 5 to 10 minutes. You will find most of your chakras will clear out in the morning meditation.
Find a consistent time each day to meditate. The more you're able to make meditation a habit that you don't have to think about the more likely you are to do it. Practicing at the same time each day is a great tool to help you build your habit
Photo credit: Jacob Zuberi
Start out meditating early in the morning ? this is the best time of day in my opinion.
Find Your Purpose
Have an intention or purpose for your meditation practice. It can be the same intention over and over again. Or you can have a specific intention for the day. It is not a passive act but a deliberate intention to be still for a reason. Examples of purpose would be to focus on what's going on in your own body and mind, or to focus on sending out love to someone, or focusing on healing energy for someone ill, or just being grateful
Consider the ?why?
Pause for around 30 seconds and consider why you?re sitting today. Recognize any expectation or desire you?ve brought along, and let it go. Before you continue in the session, remind yourself that there?s no ?thing? for you to do here ? your only job is to sit for the full session, but beyond that there is nothing for you to do in the normal sense of the word. All you have to do is step back and let it all unfold in its own time and own way.
Ask why you are drawn to meditation. Meditation is a way of life, so don?t expect it to solve all your problems
Keep an overall purpose in mind. Think of it as building the skill of being still. In this fast and busy world, the opportunity to sit in stillness is a way to center on what is precious to us and to let go of what is not. The word ?meditation? conjures up some idea of what it ?should? be, for most people. There are lots of approaches for meditation ? the definition is broad. Whatever approach you choose, keep an overall purpose in mind: being open to the presence of God (or the Universe, if you prefer), the knowledge that all is well, and the truth of constant change.
Listen to Music or Use Earplugs
Yes, playing music or listening to guided meditation audio will really help beginners to concentrate on their meditation. You can also download free mobile apps http://www.yogacurious.com/blog/top-5-free-yoga-meditation-related-iphone-applications/2012/12/ to start with
If sounds are distracting to you as you start to build a practice, you can use earplugs. This will also help you tune to your breath while you tune out excess noise.
My second tip would be to by some noise cancelling headphones. You can use these to not only block out all distracting sounds around you but also play some slow background music to help you relax.
Use candle and meditation music to begin with use aids such as a candle or meditative music to help establish your attention
Repeat a Simple Phrase at the Beginning of Your Meditation
Work with a mantra or repeat a simple phrase in your head at the beginning of your meditation practice. I like to work with "let" on the inhale, and "go" on the exhale. It's very basic and makes the process less daunting at first.
There are many elaborate mantras for meditation, but I believe that one of the most effective is also the simplest: two words, inhale and exhale. As you breathe in, think inhale. As you breathe out, think exhale. Close your eyes and do that for one minute. These minutes will add up.
Begin each sitting with a practice of gratitude and surrender. Think ?thank you? on your inhalation, and ?yes? on your exhalation. Be specific about what you?re grateful for: breath, life, health, mobility, friends and family. Then surrender. Say yes to your life. Once you?re in a grateful frame of mind, the thoughts that arise as you sit will be easier to deal with.
Calm your emotions and begin repeating the word "love" over and over.
Don't Have Expectations
Start simple and don't expect too much. Don't jump in at the deep end and expect all your concerns to disappear. Start by practicing breathing properly and clearing your thoughts. This takes a great deal of practice before you can focus on specific meditation techniques.
As much as possible, let go of any expectations of anything happening and just work with the technique. Each moment that you are able to be present with your object, you?re breathing in most cases, you are strengthening your mindfulness and awareness "muscles."
Don?t get discouraged and just keep trying!
It can be very hard at first and you may not be able to meditate for long at all. But don?t get discouraged. Just remember that it?s like a skill that takes time to build.
Start Where You Are
Start where you are. You don't have to wait until you have a set amount of time or a dedicated meditation space or a meditation technique or meditation accessories. You can start right here, right now. Set a timer (you can find plenty of free meditation timers online if you don't want to purchase a meditation app) for 5-10 minutes and sit right where you are. Notice the sensations in your body; feel your heartbeat; notice your breathing. Simply be with yourself and whatever shows up is perfect. You can do this in the car, in your office chair, outside, wherever. There's no right time or right place or right way to meditate. Whatever time it is, wherever you are, however you do it is the right way.
Set aside time and space. This is probably the most important tip for developing a lasting and effective meditation practice. You don?t have to create a temple or sanctuary it is helpful to designate, for the time you will be practicing, an area to sit. It could be a couch, bed, floor, office chair, tree, or your car. If you know you can make a few extra moments in the morning to practice this is your designated time. Keep it consistent and you will find that after a week or so, sitting in this spot at this time will help you feel more calm right away
Know that a daily meditation practice for you might look different than you envision. You don't have to sit straight up like a Buddha statue, light candles, or have complete silence. You can just sit, stand, lie down wherever you are, and focus your attention on your breath for a moment. It really can be that simple.
Find a Teacher
The best way to start meditation is with the guidance of an experienced teacher, either in person or through guided meditations
If possible, work one-on-one with a qualified meditation instructor. It helps immensely to talk with someone about your meditation practice, especially in the beginning. The things we go through as a beginning meditator are universal and speaking with someone who has gone through what you are going through now can help you avoid getting stuck and falling off track
Keep an Elevated Position
Sitting upright helps balance the mind in an alert and relaxed state. Whether you prefer to sit in a chair or on the floor, check to see that your spine is alert and upright, and that your muscles are relaxed.
Bring Awareness to Your Sensations
Meditation is about awareness. Take a moment to bring awareness to the sensations that may (or may not) be present in your body, the sounds you may hear, and any other sense perceptions (smell, taste, etc) that you may become aware of.
Breathe deeply and check in.Defocus your eyes, gazing softly into the middle distance. Take five deep, audible breaths, breathing in through the nose and out through the mouth. On the last exhalation, allow your eyes to close. Take a few moments to settle into your body. Gently observe your posture, and notice the sensations where your body touches the chair and your feet meet the ground. Feel the weight of your arms and hands resting on your legs. Acknowledge your senses: notice anything you can smell, hear or taste and sensations of heat, cold or wind.
Warm-up With Some Light Exercise or Stretching
Warm-up with stretching beforehand Stretching can help your body relax and get your mind ready for meditation.
Do some enjoyable light body movements first. I refrain from calling it exercise or yoga, so as to invite an unstructured sense of getting the energy moving in your body, whatever you need that day. Breathe while you get some energy flowing?like arm swings, hip rotations, light twisting side to side, or other movements that feel good to you. Moving and breathing first helps you to let go of the normal mind state and shift into feeling a sense of peace.
Set a Timer
Sit in What Feels Like the Throne of Your Heart
Sit in what feels like the throne of your heart. When you start to meditate drop from you head where your thoughts live into what feel a bit lower around the space of your heart. Place yourself there every time. This shift in consciousness helps to remind us to be loving and not judging when we meditate and offers us a place to be. Away from the trending thoughts of the mind.
Find the Natural Inner Rhythm of Om Within You
There are three very important pieces of advice I want to give you regarding the establishment of Om in your heart, or rather: the establishment of your heart in Om.
First, to really be sure your practice of Om Yoga is of the best quality, you must find the natural inner rhythm of Om within you. Just sit quietly and intone Om mentally and carefully and see what rhythm it will settle into: both how often you intone and in what manner. Some find that the tolling bell mode becomes most natural, and others that intoning in time with their breath is most natural. Both are legitimate, but you need to find how Om wants to spontaneously live in you. And that can change, too. Let whatever happens happen, yet always be careful and attentive in your practice.
Second, and very important: when you are meditating correctly, your intonations and experience of Om become very subtle. In other words, your mental japa may start out sounding like ordinary, vocal speech, but it naturally will become quieter and softer until sometimes your intonations of Om are more like a gentle whisper or even a kind of silent impulse or silent mouthing of Om. The vibrations produced will also become more subtle and refined, peaceful, quiet and, as I say, even silent. This should happen spontaneously, not deliberately, but it should happen. If it does not, you are either practicing incorrectly or are deliberately making things stay on a more gross, objective level. At such a time, just take a deep breath, let it out and relax completely. Then resume your meditation relaxed and still and allow it to assume increasingly subtler forms. The more subtle your meditation is, the more powerful it is.
Third, and equally important, is to be very relaxed about your involvement with Om and with all your spiritual disciplines. The moment anxiety enters, so does the ego and things are greatly hindered and even reversed. Just do as you do. Do not be careless or causal, but be careful and relaxed, confident in the blessing of God whose consciousness is embodied in the sacred Om. It is better to do effective intonations of Om rather than just stacking up a lot of nervous, artificial intonations.
You are yourself a part of God; nothing can change that. Have no fear or anxiety. Trust in God and in yourself, and you will be guided through your intuition. Your life is now new. Get to know it in all its aspects and love them. I can assure you things are not like those outside of the yogis think. The realities of life with us are very different from their imaginings about the Path they do not tread. It is simpler than they can imagine and more direct and effective. Explore your new life and rejoice.
For more in depth instruction visit: http://www.ocoy.org/original-yoga/om-yoga/
Make the Sking of Your Neck Passive & Relax Your Tongue
Make the skin at the back of your neck passive, and relax your tongue.The root of your tongue connects to your brain stem. When your tongue relaxes, your brain does too. The thought stream slows down, and it?s easier to slip into observer consciousness.
Relax, keep it simple
Log Your Meditations
Log Your Meditations- Use an app or a tool to measure and log your meditation. 2 minutes will easily turn into 20 minutes once your brain becomes acclimated to the sweet stillness and silence
Keep an Empty Stomach
Give Yourself Credit for Time-in.
Give yourself credit for time-in. It?s so common for us to discount ourselves by claiming our mind won?t cooperate. Or else, we do the opposite; count ourselves as already ?there? or ?doing it?. Instead, approach each time as a fresh experience, a ?practice? if you will. It?s staying committed to the process that matters. Build a good relationship to your meditation practice, free of ?should?s and ?shouldn?t?s.
Scan Your Body
Scan your body
Slowly turn your mind inwards. Scan your body from head to toe, observing any tension or discomfort. Don?t try to change what you find, simply take note of it. Scan again, although this time notice which parts of the body feel relaxed. Take about 20 seconds for each scan.
Now turn your awareness to your thoughts. Notice any thoughts that arise without attempting to alter them. Gently note your underlying mood, just becoming aware of what?s there without judgment. If there?s nothing obvious, that?s fine, too.
Place Your Palms One on Top of the Other
Prepare to Finish and Take it With You
Prepare to finish and take it with you
Become aware once more of the physical feelings: of the chair beneath you, where your feet make contact with the floor, your arms and your hands resting in your lap. Notice anything you can hear, smell, taste or feel.
When you?re ready, slowly open your eyes. Before standing up, form a clear idea about what you?re going to do next, like brushing your teeth, making a cup of tea or getting your keys to leave the house. It?s so easy to just jump up off the seat and lose the calm and spacious quality you?ve just created. Try to carry this awareness with you to the next activity.
Throughout the day, find small moments to remind yourself what it felt like to have that clarity and focused attention. Maybe when you first sit down at your desk at work, when you drink your morning coffee, or when you?re on the bus. You don?t need to do the whole exercise ? just take a couple of deep breaths, notice how you feel, and observe any areas of tension. No time to waste, sign up for free and start getting some Headspace today.