Meditation is a powerful way to practice mindfulness and experience overall wellness. Learn how to develop a daily meditation habit.
You may find it difficult to develop a new habit or learn a new skill. That is because it is not easy to change a life that you are accustomed to. The same rule applies to the practice of meditation, a combination of physical and mental techniques used to maintain peace of mind. In our hectic lives, we are so used to internal and external chaos that achieving a state of serenity or calmness may seem far away. But it is not impossible. However, by practicing meditation every day, you may start to see changes in the way you think and act. Once you start experiencing the health benefits of daily meditation, you will have the urge to sit down and meditate every day. But how to start daily meditation and do it effectively?
Benefits of Meditation
Practicing meditation develops a sense of awareness. Through meditation, we learn how to control our wandering mind and thoughts. Through daily meditation practice, we become more attentive to our surroundings. Many find this technique helps them combat daily stress and improve their focus. Calming and controlling the mind can help you develop a more positive outlook towards other aspects of life. Meditation also increases self-discipline, encourages healthy sleep patterns and improves pain tolerance.
An eight-week study analyzing the effects of mindfulness meditation on humans found it helped reduce anxiety symptoms in people suffering from generalized anxiety disorder, as well as increased use of positive self-statements and improved stress response and coping. Another eight-week study published in the Brain, Behavior, and Immunity Journal confirmed that a style of meditation called “mindfulness meditation” reduced the inflammatory response caused by stress.
How can you develop a daily meditation habit?
If you want to meditate every day but you keep putting it off and can’t resist the urge to sit down, here are some tips to help you get into the routine of daily meditation.
1. Start small
You may feel overwhelmed if you constantly think that you have to meditate every day. To avoid that, don’t aim for lofty goals like practicing meditation for more than 30 minutes every day. Meditation is not an easy practice. At first, your mind may wander. You may feel restless. But understand that all these are normal when you start anew. To make things easier, start with small things. Set a goal to practice only for 5 minutes at first. Learn to sit down and organize your thoughts. If you can’t carve out 30 minutes every day, don’t worry. Even 10-15 minutes of meditation a day will help, and meditating for longer periods will make you feel better. To make things easier, here is a beginner’s guide to meditation.
2. Do it at the right time
There are several people who recommend you meditate at a specific time of the day. Most of them are morning meditations. But the reality is that the time that you can meditate effectively is the ideal time for you. Don’t give in to stereotypes and act on them. Following someone else’s ideal time can make it hard to concentrate, leave you frustrated and unmotivated. Try different times to find the time that works best for you: first thing in the morning, before you go to bed at night, during a long commute, after a break at work, etc. Find a time that works for you and try to stick with it. With consistency, the habit will blend into your daily routine like any other daily routine.
3. Get comfortable
For a long time, popular media has led you to believe that meditation is best done in the traditional lotus position. But the reality is that the lotus position is difficult to achieve and maintain. Everyone feels physically uneasy at times. Force yourself into a position or shape that you can comfortably maintain for at least a little while. You can also practice sitting in a chair or lying down. Either position is perfectly fine. If you are not comfortable staying still for a while, try meditating while walking or standing. Focusing on each step as you walk can help you progress further in the meditative process, just like focusing on your breath can.
At the same time, create a soothing and comfortable meditation space around you by lighting some candles and playing some soothing music that will enhance the effects of your meditation.
4. Try a meditation app or podcast
If you are still not sure how to start a meditation practice, try your smartphone. Nowadays, there are several mobile apps that offer guided meditations. Apps can help you access guided meditations orVisual image, cThe aruming has a similar sound to Tibetan bowls.
5. Be persistent
As we said, starting a new habit is hard, and meditation may seem difficult for beginners. Even if you can’t maintain your focus, stay focused and keep going. Instead of looking for reasons to give up, try to stay open-minded and curious to overcome the difficulties. These challenges can be stepping stones to a more successful practice. Think of it this way: When you start to feel anxious or nervous, you turn to meditation for help. Meditation certainly makes us feel better. But understand that if you keep doing this consistently, you may find it easier to deal with stress before it starts to overwhelm you. Try some of these tips to improve your focus while meditating.
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6. Begin to develop a sense of awareness
Even after years of practicing meditation, your mind will still wander at times, and that’s normal. You may not feel the benefits of meditation right away, and that’s completely fine. It doesn’t mean you won’t be successful in your meditation practice. Just noticing when your mind starts to wander is a blessing in itself. It means your awareness is deepening. When your mind wanders, simply gently refocus on the present moment. A consistent meditation practice will reap the benefits over time.
How do I get started?
So why not give meditation a try? Follow these simple steps to get started:
1. Sit somewhere comfortable and relaxing
2. Set a short timer for 3-5 minutes
3. First, focus only on your breathing. Just observe yourself breathing in and out slowly. Breathe naturally, deeply and slowly. Do not force your breath.
4. At first, many thoughts may come to your mind. Allow them to come and pass. Refocus on your breathing. Do not worry about the thoughts that come to you. They will come to you.
5. When the time is up, open your eyes. Pay attention to your surroundings, your body sensations, and your emotions. You may or may not feel different than before. Over time, you will notice that you become more aware of your experiences along with your surroundings. These feelings will linger long after you stop meditating.
