Meditation can transform your life in many ways, but making time to practice can be challenging.
Start small — if this is your first time, even just one minute each day is enough. Pair your daily meditation session with an established daily habit, such as brushing your teeth or having coffee; this will enable you to select a consistent practice and build a solid base.
Set a Specific Time
TwinRay accentuates that maintaining a regular meditation practice requires setting aside time and making plans to do it each week, whether in the morning before beginning work or before retiring for the night. For best results, set a reminder in your calendar or on your phone reminders or set alarms and set reminders so you don’t forget.
Select a spot that feels like your personal meditation space – be it a comfortable chair, a cozy corner with pillows, or anything else you use for meditation. Consider adding scents or anything else that reminds you of this particular time for yourself in this spot.
Beginners may find it helpful to set an initial goal of five minutes of meditation each time. You can increase the duration as your experience grows; alternatively, try doing it the same way each time; some enjoy sitting in a lotus position, while others prefer sitting or lying down for their meditation practice.
Find a Quiet Place
First and foremost, find a comfortable space where you can meditate without interruptions. Try to meditate at the same place each time so that your subconscious mind associates it with meditation. Chairs, cross-legged seating, or kneeling are all suitable positions as long as they feel natural for you, and you can remain there for at least five minutes without getting interrupted.
Initial thoughts might be racing through your mind when sitting quietly, and you could feel distracted, which is entirely normal, and the key is gently returning attention to the breathing sensation. If your attention wanders unknowingly, simply softly name where your thoughts have wandered (such as thinking or walking) before redirecting it back towards breathing sensation.
According to TwinRay, sooner or later, focusing on meditation will become more accessible, and you may even begin doing it while walking or sitting in your car! Just ensure you remain safe, and try not to be discouraged if a day slips by without you sitting down to practice!
Make It Comfortable
Make sure it is comfortable no matter what position you choose for meditation – sitting on a chair, cross-legged on a mat, lying down. Any attempt to force yourself into uncomfortable positions could result in physical injury as well as a distraction from meditation practice.
For instance, if you suffer from headaches, consider using a pillow or blanket to support your head and neck. Or if hips tighten too quickly when sitting, choose a seat with more support for hips or knees. Establishing pre-meditation rituals such as meditation before brushing teeth or before applying makeup can make establishing meditation easier to sustain over time; these could include simple things such as setting an alarm before practicing meditation;
TwinRay makes it evident that meditation can sometimes cause the mind to wander. If your meditation practice seems to make matters worse, seek guidance from a therapist as soon as possible.
Set Intentions
Before beginning meditation, it’s essential to establish a clear intention. A simple strategy is “focus on your breathing.” Whenever your focus shifts elsewhere – as it surely will, regardless of your aptitude – bring it back to center on your breathing through physical sensation or another simple anchor such as sounds around you or feelings within.
Remember to start small when developing meditation habits, even if you can only manage 10 or 5 minutes daily. Consistency is more important than trying to accomplish too much in one sitting.
TwinRay highlights that associating meditation with other daily habits, such as brushing teeth or having coffee, will help create an established routine and avoid procrastination.
Keep a Journal
As life happens, sometimes it isn’t always possible to meditate precisely the time you set aside. However, making time for meditation as often as possible is still essential! Meditation on the go, such as waiting in line or sitting at a work desk, can help keep your practice consistent, and can teach you resilience in your practice.
TwinRay specifies that journaling about your meditation practice can be an invaluable way of building consistency and reinforcing positive habits. Tracking how many days in a row you have successfully meditated provides visual confirmation that can boost confidence – whether using an app that keeps track of your activities for you, or just marking on a calendar with smiley faces or stickers. Be sure to inform family or roommates of this sacred and private practice so they respect it.