Have you ever tried meditation? Whether it’s a habit you’ve been practicing, yet struggling to build or one you’re thinking of starting– the habit of daily meditation is one that is absolutely worth making the time for.
Like most habits, people give up, because they are unsure of what strategy to follow or they simply don’t give themselves enough time to succeed.
Today’s article will take care of some tips on meditation, covering the how– the rest is up to you.
Why Meditation? What are the benefits?
Everyone has a different reason for meditation. Their own Why factor.
When I started practicing, I was so high strung. Very A-type, always thinking, easy to over-analyze, and so focused on my goals in the future, that I’d often forget about the real gift of life, where everything really happens– the now.
I guess that’s why they call it the present…
Not only that, but I had kicked the shit out of my immune system to the point that for 18 months it was pretty non-existent (a story for another day…)
My initial goal was to be able to walk into a day more clear minded so that I could be a better decision maker– which was still a very A-type approach for wanting to meditate…
Although meditation has helped me greatly towards that goal, I’ve realized since that it’s given me so much more. I think better, I feel better, and since we are a product of our thoughts– I am better.
It’s helped not only in the relationship I have with myself, but towards others as well. I’m more patient, more understanding, and it’s one of the activities that have significantly increased my feeling of gratitude on a daily basis.
With the practice of meditation, you too can learn to:
- Quiet the analytical brain (moving down from your head and closer to your heart…)
- Create distance from you and your thoughts
- Become more mindful of your breath (thus developing a greater sense of presence)
- Learn to calm your emotions
- Remove clutter from your mind – which will help greatly when you need to create, think, or make more important decisions throughout the day
Right, I promised you 5 Tips for Successful Meditation, so let’s get back to it– here they are:
1. Find a suitable environment (comfortable, quiet, Zen)
For any goal, making your environment conducive to success is key.
A positive environment for meditation should include the following:
- Quiet, without distraction
- Comfortable (both in setting & in temperature)
- Indoor or outdoor (again, as long as you are comfortable and without distraction)
- Set up so you can sit comfortably (this is key…)
The way I like to sit is cross-legged with my hips elevated to relieve pressure, palms upward and resting on my knees (I like to think of this as being ready to give and to receive), with an erect spine to help me breathe deeper…
2. Start guided
Early on in my meditation practice, I was super high strung and constantly thinking over my to-do’s– guided meditation was absolutely what I needed in order to help my mind relax.
Even now, on the days I feel like I have a busy mind (also known as a “monkey mind”) following through with a guided meditation, especially in the evenings, is something I find very helpful.
For some guided meditation videos that I’ve dabbled with and have worked well for me, visit my resources page by clicking here or simply head to YouTube until you find something that resonates and serves your purpose.
What about if I do non-guided meditation?
If you’re out in nature, listening to the sounds of the wind, the trees, the birds, or by the water and you’re like me, this will be enough of a guide in itself.
When doing non-guided meditation, focus and always come back to the sound of your breath. You can also use visualize and focus on:
- The air going in a circular motion throughout your body as you breathe
- An outline of your body and the space you take up
- Yourself sitting chest high in water that is in motion…
3. Schedule
When we don’t schedule something that’s important to us, it’s either because
A. It’s not that important or B. We’re simply disorganized.
If you don’t use a calendar or scheduling system, this is a topic for itself. Your brain is meant to create, not to store and not having systems to keep track of your daily tasks is an excellent way to hold onto stress. But that’s all I will say on this topic– for now…
When should I schedule meditation sessions?
Within the first hour of your day and possibly the last as well.
A few reasons to schedule meditation first thing in the morning:
- We typically have more control over these times (less interruptions, day hasn’t “started” yet)
- Meditation is an excellent way to start your day– it’s starting the day by prioritizing and giving to yourself first– which is an excellent habit for self-care in itself
- Our brain waves are naturally closer to the Alpha state closer to when we wake up or before bed (states that are more calm and aligned with mindfulness and feeling present)
How long should each session be?
Long enough to give yourself a chance to succeed, without overly discouraging yourself to continue
Start with 3-5 minutes at a time per session, adding on a few minutes per week/month
4. Start with a walk
If you really struggle with the typical idea of meditation and sitting quietly, for now, start with going for regular walks. But here’s the catch:
Be on a walk– not a mission.
Walk slowly, focus on your breathing fully, being present, and listening to the sounds of nature around you.
Slow down your pace. Look around and you’ll be surprised at how much you see and how differently you see when you take time to look with appreciation for the current moment and for your surroundings…
5. Don’t give up until
In any new endeavor, you must give yourself the time to succeed. Stay consistent for at least 3 months. In that time, if you have not achieved significant progress, either you haven’t been as consistent as necessary or you were consistent, but you’re strategy may need some fine-tuning.
I was watching an interview with a well-known Mixed Martial Artist of very humble beginnings, when he looked at the interviewer and said the following,
“How many times have you put your full effort into something and not achieved your goal?”
Chito Vera, UFC Bantamweight
The only part I may add, would be– while seeking the right help early on. Because lacking proper strategy is often the counter-punch to will-power.
Closing thoughts:
This is a very brief intro to meditation. There are many different strategies, and full books solely focused on the art of meditation, many of which are focused on one of the most powerful forms of the practice which wasn’t touched on today: visualization.
In any endeavor, you can learn and analyze and never do– or you can learn just enough to start and you will find that the real learning lies within the journey and art of trying itself.
So don’t wait. If it’s morning, start your 3 minutes and if it’s evening, take 3 minutes to meditate before you go to sleep.
If I can do it, so can you.
If you enjoyed this article, check out my previous articles: on Meditation – How I started, and on 5 Steps on How to Wake up Early – I think you’re going to like what I got for ya.
“If something is difficult, but it is worth it in the end– it’s not time to give up.”
Coach Devon James, @superselfversion