Have you ever attempted to form a new habit or learn a new skill? You probably recognized early on that success required regular practice. That holds for meditation as well.
To develop a habit, regular meditation is crucial, according to Sadie Bingham, a clinical psychologist in Gig Harbor, Washington, who focuses on anxiety. She does meditation often.
Most individuals won’t feel the benefits right away, so you need to practice regularly to start reaping the rewards, she adds.
It might be challenging to begin a daily meditation practice, but most people find it gets easier once they begin to experience some of its numerous advantages.
Still unsure about your ability to include meditation in your daily life? It’s doable, and these seven success strategies can assist.
Small At First
Although meditating for at least 30 minutes a day is an excellent aim, you don’t have to start there.
You might not first feel very calm or mindful. You may not feel at all at ease. But it’s alright. Just set a time limit of five minutes for yourself to reflect. Have an interest in them, but don’t push it.
You’ll eventually feel the urge to sit and meditate, says Bingham.
Don’t worry if you can’t manage 30 minutes every day; even 10 or 15 minutes a day can be beneficial.
Locate the ideal moment.
You’ll discover that several sites suggest various “optimal” times to meditate. The best time to meditate is actually whenever you can make it work.
You’ll probably only feel frustrated and reluctant to continue if you force yourself to meditate at a time that doesn’t fit well with your schedule and obligations.
Instead, experiment with when you meditate to determine what seems most comfortable for you. That could occur first thing in the morning, just before going to sleep, during a hectic commute, or during your work break.
Try to stick to the time you choose, whatever it may be. Maintaining consistency can assist your new habit blend in with the rest of your regular activities.
Become At Ease
You’ve probably seen pictures of individuals sitting in the traditional lotus pose for meditation. However, not everyone feels at ease in that posture, and it can be challenging to mediate while you’re in an uncomfortable position.
Fortunately, there isn’t a specific position you need to take to meditate well. Instead, simply assume a comfortable, natural position that you can hold. Both lying down and sitting in a chair are just fine.
If you have problems staying motionless while sitting, try standing or walking while you meditate. Some people discover that concentrating on each phase, like concentrating on the breath, enhances the meditation process.
Also think about making a relaxing, tranquil location for meditation, or even design a ritual around the exercise. Candles, calming music, or pictures and keepsakes of dear ones can all improve meditation.
According to Bingham, “the ritual’s advantages are equally significant, as the act serves as a declaration that your well-being counts.”
Use a podcast or app for Meditation.
Do you still have any questions regarding how to meditate?
Always consult your smartphone if you’re unsure. Nowadays, there is an app for almost anything, and meditation is no different.
Apps can be used to access:
- Meditations for many circumstances
- Soothing tones
- Respiration drills
- Tools and visuals to deepen your understanding of meditation
Additionally, you may customise the app to track your development and alter your meditation strategy based on how you are feeling at the time.
Calm, Head space, and Ten Percent Happier are a few of the well-known apps.
Don’t panic if meditation doesn’t appear to click for you at first; it takes time to develop a new habit.
Explore any challenges you’re facing with curiosity and an open mind rather than looking for excuses why you can’t continue with it. The difficulties you encounter when meditating can help you develop a more fruitful practice.
If you are easily sidetracked, consider why. Do you feel uneasy? Tired? Bored? Accept these feelings and adjust as necessary; they are providing you with insightful information. Maybe try meditating in a different position or earlier in the day.
Bingham says that developing your acceptance and curiosity in meditation might make it easier for you to apply these emotions to your everyday life.
This may make it simpler for you to regularly cultivate awareness.
Consider it this way: You could feel a little better if you start meditating while you’re feeling nervous and upset. But if you maintain a regular meditation routine, you could discover that it’s simpler to control your tension before your emotions take control of you.
Recognize when it’s not working
The benefits of meditation might not be felt right away. That is entirely typical. And no matter how long you’ve been training, occasionally your thoughts will still stray. That is also typical.
Neither of these things precludes you from benefiting from meditation. It’s a positive thing to notice when your attention has wandered since it shows that awareness is something you’re growing into. Simply softly concentrate when this happens. You should eventually start to experience benefits if you maintain a regular meditation routine.
Having said that, it’s critical to understand when meditation causes more harm than good. Even though many people receive relief from their mental health issues through the daily practice of meditation, not everyone does.
Although it’s not very frequent, some people do report feeling more depressed, anxious, or panicked than usual. Before continuing meditation, you might want to get advice from a therapist if it routinely makes you feel worse.
Are you prepared to try daily meditation?
For your first meditation, try this short one:
- Locate a relaxing area where you may unwind.
- Set a three- to the five-minute timer.
- Start by concentrating on your breathing. Take note of how each inhalation and exhalation feel. Breathe in a manner that seems natural, gently,,, and profoundly.
- As soon as your mind starts to stray, acknowledge it, let it go, and shift your attention back to your breathing. If this continues, don’t be concerned; it will end.
The practice of meditation can be done in any method. Practice in a way that is most effective for you, so don’t be afraid to experiment with different methods until you find one that works.
You’ll know it’s working when you start observing more compassion, serenity, joy, and acceptance in your life. Just be patient, as these advantages generally won’t manifest themselves right away. You’ll continue down the path to success if you keep an open mind and a curious attitude toward yourself.
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