While many of us know meditation could be a life changer, after all it is one of the best things for stress on the planet, it can be difficult to get into the practice. Especially if you are doing it at home and do not have the guidance of a meditation coach.
When should you meditate? Where should you do it? How long do you need to meditate for it to have any effect?
All of these are questions most people will have when they first think about meditating at home.
Luckily, meditation is nowhere near as complicated or even as scary as it first appears. Just follow these steps and you will soon be meditating like you have been doing it for years.
Choosing a quiet room where you will not be disturbed is the first thing you must do. Especially if you live in a home with others.
Next you need to decide on the best time for you, and then try to meditate around the same time every day. Make sure it is a time where you are not going to need to rush off somewhere else as soon as you have finished, as that will put unnecessary pressure on your meditation practice to be done by a certain time. Early morning or late evening tend to be the best times for most.
Use a timer. While it may seem counter productive to be timing your meditation sessions, doing so actually allows you to relax more. That is because you are not worrying about meditating too long and missing other things you should be doing. Start off your first few sessions with a 10-minute timer and then increase from there the more comfortable you get with meditating.
Decide on which posture works the best for you. You do not have to sit in the typical lotus pose we all think about when meditation pops into our minds. If leaning against a wall with your legs stretched out in front of you makes you feel the most comfortable, go for it. Any pose where you can forget how you are sitting and concentrate on your breathing instead is the perfect pose for you.
Try not to meditate on a full stomach as this will often make you feel uncomfortable. Food also makes us drowsy so, if you fall asleep instead of meditating after having had a big meal, your meditation practice is ruined that day.
Yoga-style exercises are one thing meditation beginners do not always think about. Yet, if you do a few yoga poses before you begin, or even just stretch your body to loosen muscles, you will be able to sit longer without parts of your body falling asleep or you feeling in pain.
Now you have found your favorite position and are sitting comfortably and ready to begin, take a few deep breaths. Breathing deeply, bringing as much air into your lungs as possible, will relax your body and allow you to start calming your mind.
Keep the deep breaths going and slowly relax into your meditation while concentrating on your breathing. Quiet your brain, let your thoughts just slip through and keep concentrating on your breathing. Every time your mind begins to wander, calmly bring it back to focusing on your breathing.
That is how to meditate. Simple, isn’t it?