If you’ve ever tried to pick up a new habit or learn a new skill, then you possibly realized initially that daily practice held the key to success. The same logic applies to meditation as well.
You should meditate every day as you’re cultivating a habit. Maximum meditation practitioners immediately don’t feel the positive effects. That’s why you need daily practice to start noticing the fruits of your effort.
It can be difficult for you to start a daily meditation practice. However, most individuals find it’s easier once they begin seeing some of its multiple benefits. If you’re still unsure whether you can make meditation part of your life, then feel rest assured that it’s quite possible, and the following steps can surely help.
- Start Small
Although daily meditation is an amazing goal, you need not jump right in at 30 minutes or more daily. Five minutes, thrice a week is okay. Increase the minutes gradually as meditation becomes an integral part of your routine.
Initially, you may not be very focused or calm. You may not feel relaxed. That’s normal. You only have to make it a goal to take five minutes to be with your thoughts. Eventually, you’ll feel the urge to sit and meditate. Even meditating for 10 or 15 minutes daily is beneficial.
- Decide the Suitable Time
Various sources suggest various “perfect” times for meditation. However, your ideal time is whenever your meditation works.
Never force yourself to meditate at a time unsuitable for your schedule and responsibilities. Eventually, you’ll end up feeling frustrated and demotivated to continue.
Rather, try meditating at various times to determine which time would be the best for you. Try to keep up with the time that you choose. Consistency will ensure that your new habit becomes only another part of your daily chore.
- Go Digital
If you’re in doubt, turn to your gadget. There’s an app for most things nowadays, and meditation isn’t an exception. Many free meditation apps can start you off with guided meditations for beginners to help prompt the active mind back to the present moment.
Use the apps to access any of the following:
- Meditations on different situations
- Breathing exercises
- Calming sounds
- Tools and graphics to guide you more about meditation
You’re also allowed to personalize the app and follow your progress and modify your meditation approach based on your current state of mind. A few popular apps are Headspace, Calm, and Ten Percent Happier.
- Feel At Ease
If you’ve seen images of people meditating while seated in the classic lotus position, remember that position isn’t comfortable for all. Rather, it’s difficult to meditate while doing something physically uncomfortable.
Fortunately, there isn’t any specific position to meditate successfully. Rather, being in a position that you can hold makes you feel at ease and natural. It’s as okay to sit in a chair as it’s to lie down. Comfort should be the priority more than anything else.
You may also try meditating while walking or standing. Consider creating a comfortable, soothing meditation space, or even building a ritual around the process, such as incorporating soulful music, candles, or photos and mementos of loved ones- all can help to improve meditation.
It’s time-consuming to develop a new habit. Rather than introspecting because you can’t keep going with it, explore the challenges you’re facing with a curious and open mind. The difficulties you face while meditating can guide you toward better practice.
What holds you back? Is it discomfort, tiredness, or boredom? Sportingly accept these emotions and implement changes accordingly. You may choose another position, or try meditating earlier or later. Practicing acceptance and curiosity within meditation facilitates you to easily translate these feelings into your daily life.
You have an easier time cultivating regular awareness.
- Identify When It Doesn’t Work
It’s normal if you immediately don’t feel the benefits of meditation. Irrespective of the time you practice, your mind might still wander from time to time.
These incidents don’t signify that you can’t meditate successfully. Identify when your mind has wandered away. It implies that you’re developing awareness. Gradually refocus yourself. Only steady meditation practice will ensure that you see benefits in time.
Find out when meditation does more harm than good. Though meditation helps relieve mental health symptoms for most people, everyone doesn’t find it effective. If the practice consistently makes you feel worse, seek guidance from a therapist before you continue.
- Get Started
So, are you prepared to try daily meditation? The simple meditation to get you started is as follows:
- Choose a comfortable spot to relax.
- Set a timer for three to five minutes.
- Start by focusing on your breath. Feel the sensation of every inhale and exhale. Naturally, breathe slowly and deeply.
- The moment your thoughts begin wandering, acknowledge the thoughts that come up, allow them to go, and shift your focus to your breathing. Don’t bother if this continues as it will.
- Once your time is over, open your eyes. Focus on your surroundings, your body, and your feelings. You may or may not feel different. However, over time, you’ll possibly find that you’ve become more mindful of your own experience apart from your surrounding environment. These feelings linger long once you finish the meditation.
There isn’t any correct or incorrect way to meditate. You’ll be most successful if you practice in a manner that works best for you. So, don’t hesitate to attempt various approaches until you find one that suits you.
If you start noticing more compassion, peace, joy, and acceptance in your life, you’ll realize that it’s working. The only advice is to be patient as these benefits will possibly never show up overnight. You only need to show up for yourself curiously with an open mind, to stay on the track to success.