5 Tips to Begin a Meditation Practice

April 26, 2019

Meditation: The practice of quieting your mind, turning inward and simply being. Anyone who’s ever meditated would probably agree that it can be such a freeing and grounding practice as well as an incredibly frustrating one lol. And why wouldn’t it be? The vast majority of us were never taught to take time to sit in silence and focus on something so simple and basic like the breath. The good news is that you are 100% capable of teaching yourself and I’m telling you, you won’t regret it!

When I first began meditating, last year, I wondered why in the world anyone would put themselves through this supposedly calming practice. I was restless, fidgety and so so hard on myself. Of course, I really didn’t know what I was doing or, if we’re being honest, why I was doing it. Every time my mind would wander all I could think was, “Dammit! What’s wrong with me?”. And so, the downward spiral of thought would begin, leaving me more stressed out than when I started. Sound familiar? If it does, take a deep breath and tell yourself that you can do hard things. Because you can!  And the good news, is that meditation doesn’t stay hard forever.

I’ve by no means mastered the practice of meditation. But I have gone from not being able to sit through 3 minutes of it, to being able to quiet my mind, relax my body and practice pratyahara (withdrawal of the senses) for 10- 20 minutes. If you’re in the same place I last year, I want to share with you 5 tips that will help make a deeper, more seamless meditation possible:

1. Make a meditation space. It’s helpful to have a dedicated space for meditation. Somewhere quiet, where you can “set the mood”. It could be in your bedroom (I tend to meditate seated on my bed), outside on your patio or in your closet lol. Just make sure it’s a spot that makes you feel at ease. Eventually, the goal is to develop the discipline to still the mind wherever you are, at your choosing. But having a place that you’ve deemed your “meditation place” can really help you enter a more mindful state in the beginning.
2. Start small. When I first began meditating, I made the mistake of trying to meditate for longer than I was ready for. I would try guided meditations that usually ranged from 10- 15 minutes. At first glance, it seemed like such a short amount of time and, in all honesty, it is. But when you first begin your practice, 10 minutes can feel like 10 hours! Like I said earlier, if you can’t meditate for 20 minutes right from the start, that’s normal. You have to work up to it. I recommend beginning with 3- 5 minute sessions. Eventually, you’ll feel like those 5 minutes fly by. That’s your cue that you’re ready for more.
3. Don’t scold yourself for thinking. This tip was a game changer for me! I used to really get on myself for having thoughts during meditation. Let me tell you right now that it is ok and normal to have thoughts during this time. Meditation isn’t about not having any thoughts at all, but rather about becoming the watcher of your thoughts and setting them aside for later instead of dwelling on them. When random things pop into my head during my practice, instead of trying to shove them away, I literally think to myself, “Ok, we’ll get to that later. Inhale. Exhale”.  I begin to concentrate of my breath and usually we’re back in business pretty quickly! You may need to come up with your own phrase, but feel free to use mine if it resonates with you and helps you focus 😊.
4. Practice asana. Yoga as we know it, the poses and sequences, was traditionally performed to prepare the body for meditation! Yup, that’s right, yoga was done to get the wiggles out. I practice asana for a lot of reasons, one of which is to help relax my body during meditation. Try a gentle 10- 15 minute flow before you mediate. If you aren’t sure what to do on your own, check out Boho Beautiful or Yoga with Adrienne on Youtube.
5. Be consistent. It’s called a meditation practice because it takes just that. A lot of practice! If you’re patient with yourself and persistent with your practice, you’ll notice improvement pretty quickly. Meditation will begin to move from a taxing exercise to a peaceful conversation with your soul. Make it a goal to practice 2- 3 times a week. Even when you feel like you’re epicly failing, remember that you’re still doing something good for your body and mind even if you can’t feel the benefits just yet. As meditation gets easier, you’ll probably find yourself wanting to do it every day, twice a day lol.

I know it can be so ridiculously maddening during the first few go’s, but be patient! There’s a reason so many people rave about it. Meditation can help reduce stress and anxiety, boost emotional health and improve concentration. I can genuinely tell you, that since I’ve started mediating regularly, I feel happier and more mindful. I’m able to tap into the calmness I experience during meditation when daily challenges are presented to me and I remember the glimpse of stillness and peace received during meditation and that that too felt like a challenge once. When I meditate, I feel the profound sensation of energy throughout my entire body, see who I truly am and am aware that my breath is my life’s force and all there is, is right here, right now. I sincerely hope that this helps you with your practice and journey!! Love and light, my friends.

xoxo

Amber