When starting with meditation, it is important to remember that you are learning a new skill. You cannot expect to be an expert or get the best results from day one.
Next, it's important to find a technique that is comfortable and manageable for you. Make sure to listen to your body and give yourself time to get used to the practice.
Here are a few tips and tricks that will help you meditate like a pro in no time:
Choose your time and place wisely
First, you want to be intentional in dedicating some time every single day to meditation. Next, for the best results when you meditate, you need to ensure that you are doing it in a quiet and comfortable place. Try to minimize the distractions that you will have to deal with as much as you can.
Also, try to do it when your mind is not too cluttered. This is why a lot of people meditate early in the morning or at night right before going to bed and not in the middle of a busy workday.
If you can, you should also try to meditate at the same time and in the same place every day. This will help you turn it into a habit because your brain will switch to meditation mode as soon as you walk into your meditation space. However, if it is not possible for you to meditate in the same spot every day, just find a quiet place where you are least likely to be disturbed.
Choose a comfortable place to sit or recline in
Being comfortable is important as you meditate. However, do not get carried away by getting so comfortable that you fall asleep.
Instead of meditation while lying down, sit up on a chair or bench. Sit with your back straight and your feet firmly planted on the floor to get the right balance and posture. This will also help you focus better. You can also use a floor cushion in a cross-legged position.
Set your timer
When you are starting with meditation, you need your sessions to have a fixed start and end time. Without a timer, your mind will wander, and you will find your focus shifting as you try to figure out how long it’s been since you started. You may even be tempted to end things early.
Start with 5 minutes sessions for about a week, then graduate to 10-minute sessions. Keep going with 5-minute increments every week, meditating until the alarm rings. Also, do not be afraid to adjust your sessions to make them last longer or less as needed!
Pick an anchor point
Next, you need to decide what you would like to focus on during your meditation. When you meditate, you need an anchor point or a focus point. This is the thing that you focus on to help you stay grounded in the present. Your anchor point could be anything; the sound of your breathing, a mantra, the sound of a ticking clock, and so on. Whenever your brain wanders, pull yourself back to your anchor.
Close your eyes and take a few deep breaths to center yourself
Taking a few deep breaths will help center you and pull your mind to the moment. Once that’s done, you can now begin to focus on your breath and relax your body as you breathe in and out. When you feel ready, begin to think about your thoughts and feelings of the day, and let them drift away as you focus on your breath and relaxation.
Practice every day
Challenge yourself to meditate every day for 7 days. Then try to do it for 30 days without missing a day. If you do miss a day, though, that’s OK. No need to beat yourself up over it. Forgive yourself, then start your 30-day streak all over again. This way, you will be able to turn it into a habit that you expect to do every single day.