Meditation isn’t always easy or even peaceful. But it has truly amazing benefits. These tips should help you get started and keep you going. You don’t have to implement them all at once, try one, two or a few.
- Sit for just two minutes. Start small first then build up from there.
- Do it first thing each morning. Set a reminder for every morning when you get up, and put a note that says “meditate” somewhere where you’ll see it.
- Don’t get caught up in the how, just do it. Just sit somewhere quiet and get comfortable.
- Check in with how you’re feeling. How does your body feel?
- Count your breaths. Just place the attention on your breath as it comes in, and follow it through your nose all the way down to your lungs.
- Come back when you wander. Your mind will wander. When you notice your mind wandering, smile, and simply gently return to your breath.
- Develop a loving attitude. When you notice thoughts and feelings arising during meditation, look at them with a friendly attitude. Be friendly and not harsh.
- Don’t worry if you’re doing it wrong. You’re not doing it wrong. There’s no perfect way to do it, just be happy you’re doing it.
- Don’t worry about clearing the mind. Just try to practice focusing your attention, and practice some more when your mind wanders.
- Stay with whatever arises. Just stay, and be curious. We tend to want to avoid feelings like frustration, anger, anxiety.
- Get to know yourself. You can start to understand yourself and how your mind works.
- Become friends with yourself. Smile and give yourself love.
- Do a body scan. Another thing you can do, once you become a little better at following your breath, is focus your attention on one body part at a time.
- Notice the light, sounds, energy. Try to notice everything around you.
- Commit yourself. Really commit yourself to this.
- You can do it anywhere. Your car. Your job. Your friends place. While you’re walking, running, drinking or smoking.
- Try guided meditation. It can be helpful, especially for those starting out.
- Try it with friends. It might help you stick with it for longer.
- Find a community. Find a community of people who are meditating and join them.
- Smile when you’re done. Be grateful that you had this time to yourself, that you stuck with your commitment, that you showed yourself that you’re trustworthy, where you took the time to get to know yourself and make friends with yourself.
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