People are constantly talking about meditation and its benefits. Mindfulness is trending. Taking a few minutes out of your day to meditate can bring reduced stress, increased focus, improved emotional awareness, stronger physical well-being, and more creativity and openness. But the idea of meditating – sitting down with yourself and your thoughts – can be intimidating for many people. We are constantly stimulated, moving, working, rushing from one thing to the next, so the thought of slowing down and being still for a few minutes can suddenly be quite unnerving.
I am here to tell you to give it a try anyway because what you may gain from a simple meditation can outweigh the initial discomfort. Here are some tips to make your journey into the world of meditation less daunting:
1. Be patient with yourself
Meditation is known as a “practice.” In other words, it takes practice. It’s okay if your mind starts to wander, don’t be hard on yourself, just slowly refocus your attention to your body. With each meditation, this will get easier and easier. Don’t beat yourself up when it doesn’t make you feel “relaxed” or at “peace” immediately.
2. Start small
Don’t try meditating for 10 minutes on your first go. Start with one minute and slowly build your way up to a longer meditation. Again, this takes patience and practice. Also remember that every time you sit down to meditate will be different, so the build-up will not be linear. If you were able to meditate for 5 minutes yesterday, that does not mean your body and mind are in the right place to meditate for 6 the next.
3. Find an app/podcast that works for you
There are so many options out there. Try Headspace, Insight Timer, or even YouTube. You may have to try out a few until you ultimately find the voice that (literally and figuratively) speaks to you: one that you can follow, one that calms you, and one that guides you without taking up too much of your focus.
4. Find your space
Make sure you are in a space that is conducive to successful meditation. For example, somewhere comfortable, with few distractions, perhaps a lit candle, and simply good energy. Next, find a position that relaxes you, but also allows you to stay aware (you don’t want to fall asleep). Some people lie down, others sit in a chair or on the floor. Make sure you have back support if you need it.
5. Breathe
This does not refer to the automated breathing we do daily, but rather focused, conscious breathing. Pay attention to how your body moves with and responds to your breath. Even if you only meditate for a minute or two before you get distracted, use that one or two minutes in which you are sitting still to listen to your breath: recognize how powerful it is and be grateful for each breath you take in this moment of quiet, no matter how long it lasts. Focus on that, and you’re already successfully meditating!