5 Tips for Beginning your Meditation Practice

It’s been shown that mediation helps us in numerous ways. It lowers stress, improves concentration, and helps combat both anxiety and depression. The practice of Transcendental Meditation has even been linked to lower medical costs than those of people who do not have a meditation practice.

Even with all its benefits, many people don’t know where to start, or wonder if they are “doing it right.” Here are 5 helpful tips to guide you towards a beautiful, fulfilling meditation practice.

1. Start Small

One of the reasons people are turned off by meditation is the idea that they need to sit for 20 or 30 minutes for the meditation to be effective. This idea is false and can set you up for failure. Most people find it challenging to sit for 5 minutes when they begin meditation. It’s okay. Start small. Sit for 5 minutes each morning and work your way up, as fast or as slow as you are comfortable with. Remember that it’s your practice and no one is judging you.

2. Get an App

There are apps for everything these days, so why not add one for your meditation practice? One great app is Insight Timer. This app times your meditation, tracks your meditations, connects you with other users all over the world, and rewards you when you reach certain milestones. It’s a great tool to encourage you to keep up with your practice, and you can meet people along the way!

3. Make Time

You woke up late, rushed to work, and forgot your lunch. When are you ever going to find time to meditate now? Make time. It doesn't have to be the same time every day. Even if you sit in your car for 5 minutes before going in the store – it counts. Hectic days with unexpected events are often the days when mediation is needed most, so always make time!

4. Go Outside

Mediation is not only about connecting with yourself, but also about connecting with others and the world around us. Meditate inside for a few days, then meditate outside for a few days. Are there any differences? When you’re outside you’re more apt to notice the wind of the trees, song of the birds, or even the faint whisper of the bugs. Nature. It’s been proven that nature soothes and relaxes you. Take your practice outside and connect with the world around you.

5. Use a Mantra

A mantra is a short phrase or sound that is repeated during a mediation practice. “Ohm” can be used as a mantra, or something longer like “I am happy.” Repeating this out loud or in your head directs your focus to your mantra instead of your thoughts. Adding mala beads to your practice is also a great way to use a mantra. Here’s a great little article on how to use a mala: http://www.yogabasics.com/japamalabeads/how-to-use-a-mala

Above all, remember that it’s your mediation practice so make it your own! Namaste.