In the priviest article, we explain meditation and its categorization. If you are interested in trying meditation, there are some tips and tricks that will help you get started on a beneficial meditation practice.
Begin by doing short sessions of around 5 to 10 minutes a day, and then work your way up progressively to longer sessions.
Set a schedule.
Try meditating at the same time each day—for a few minutes first thing in the morning, for example.
Sitting cross-legged on the floor is one option, but comfort is the real key. You need to be in a position where you can sit for several minutes without getting uncomfortable, stiff, or restless.
Focus on what you’re feeling.
Breathe naturally and notice the feelings and sensations that you experience as you breathe in and out.
Don’t try to suppress feelings.
Your mind is bound to wander as you meditate—and sometimes this can lead to thoughts and feelings and are uncomfortable or even distressing. The goal isn’t to clear your mind of such thoughts. Instead, acknowledge these thoughts without judging them, and then gently guide your focus back toward your breathing.
It is a common misconception that meditation causes the mind to become ‘quiet.’ In reality, your mind is always thinking. Although your thoughts might not be as rapid, it is perfectly normal for your mind to be active when you are meditating. The key is to acknowledge this with compassion while bringing the focus back to the breath whenever you can.
Being in the Now.
Rather than focusing on the past or future, all meditative practices involve focusing on the present. Being in the now involves experiencing each moment, letting it go, and then experiencing the next. Focusing on the here and now takes practice, as many of us live most of our lives thinking toward the future or ruminating on the past.
Keep these four things in mind when you begin your mediation practice.
Consistency Is Key
Consistent practice matters more than long practice. This means that it’s better to meditate for five minutes, six times per week than for 30 minutes once a week. The former can calm your body’s stress response several times in a week, while the latter may calm your body into a deeper state of relaxation, but it will only reverse your stress response once.
In addition, you are more likely to stick with a regular meditation practice if you can start with short, daily sessions than if you feel you need to find time for longer sessions in order to practice. It is more likely that this self-imposed pressure will lead to you not finding time for it, then losing the motivation to try.
Practice Doesn’t Mean Perfect
Regular practice matters more than “perfect” practice. This means that, rather than concerning yourself too much about what position to sit in, what technique to try when you sit, how long to sit, or what time of day, you should just sit and meditate. The rest will fall into place if you just begin, but if you feel the need to work these details out before you can start, you may find it more challenging to get started.
It’s OK for Your Mind to Wander
If you notice your mind wandering, that’s good. Meditation can be challenging for some people, particularly perfectionists. We sometimes fall into the trap of wanting to do it “right” and becoming frustrated with ourselves when our mind drifts off. The thing to remember is that if you notice this happening, that’s a good thing—you noticed.
Noticing and redirecting your thoughts back to the focus of your meditation (your breath, the present moment, or whatever you are choosing as your focus) is the real point of meditation. It’s virtually impossible to prevent your mind from wandering anyway.
Staying in the Present Is Hard
Even long-time meditation practitioners find it challenging. This may come as a surprise, but even those who have been meditating for years can find it hard to stay present. This is perfectly normal for anyone. It’s all part of meditation, so don’t let it discourage you.
These are some questions and their responses that may you want to know:
How long should a beginner meditate for?
A beginner might want to start out meditating for at least five minutes a day. Starting with only five minutes will allow you to get used to it. It will also help you commit to your meditation practice without creating too much pressure, which helps reduce stress levels, making meditation more accessible for beginners.
Starting with five minutes a day will also help you develop a better sense of when to meditate. If five minutes feels too long, try starting with less time and adding one more minute every week until you eventually get to the desired amount of time.
How many times a day should you meditate?
Ideally, it would be best if you meditated at least once a day. Consistency is the most important thing to focus on for beginners. Studies have shown that people who meditate daily are more likely to stick with their routine and benefit more from meditation than those who don’t.
When should you meditate?
The best time of day to meditate depends on several factors, including your schedule. Make sure you choose a time when you feel best and are most likely to adhere to your routine.
Many people find that morning meditation is best for two reasons: it’s a nice way to start the day by being mindful and practicing self-care; two, It gives you some time to yourself before diving into your daily routine.
In contrast, you might prefer meditating in the afternoon or at night, because it’s a quiet time to practice. This also helps counterbalance all the information you’ve been taking in throughout the day.
Overall, there are benefits to doing your meditation practice at different times of the day. Try out different times and see what works best for you.
Meditation is wonderful in that it’s free, always available, and amazingly effective in short-term stress reduction and long-term health. So, try to add this helpful habit to your daily programs and stick to it. But pay attention if you experience anxiety and stress while meditating, stop exercising and consult a therapist.
Also, you can use our app to help you do this as a daily habit.