By now we all know how important meditation is and that it is very beneficial for our health to regularly spend a few minutes in silence. But let’s be honest – the majority of us still struggle with making meditation a routine in our daily lives.
That’s why I’ve come up with a few tips for you in order to make it easier to actually stick to your meditation practice – even if it’s just a few minutes a day.
1. Start small
One of the most important tips is not to overdo it. Even if you think you might be able for 20 to 30 minutes right away (which you probably are), in the beginning it’s more about making meditation a new habit. In order to achieve that it’s enough to start with 2 to 5 minutes of meditation but do it regularly. As soon as meditation has become a part of your routine, just like brushing your teeth is, you can extend your meditation time.
2. Schedule a meditation date with yourself
A great way to make meditation a habit is to set a specific goal: How many days a week do you want to meditate and on which specific days? Maybe you want to start with three times a week or set a goal of meditating every single day? What time of day is best for you? As soon as you have decided how often and when you will meditate, mark those days and times in your calendar (and don’t cancel!).
3. Keep it simple
Forget about the perfect meditation seat or pillow in order to meditate “the right way”. Just keep two things in mind: You should sit up straight and not lay down if possible (due to the reason that it’s easy to fall asleep in that position). Also, prana, our life energy, can flow freely when your spine is straight. If it’s comfortable for you, you can sit in a cross-legged position on your yoga mat, a pillow or blanket. Alternatively you can meditate on a chair. Just try not to lean back since that would promote sleepiness. Rest your hands on your thighs, either with your palms facing up (“receiving”) or down (“calming down”).
4. Let your breath guide you
The easiest way of meditation is focusing on your breath. Inhaling, feel the cool air stream through your nostrils and into your body. Exhaling, feel warm air leaving your body through your nose again. You can also focus on the movement of your belly with each inhale and exhale: Breathing in, feel it slightly stretching, breathing out, feel your belly move back in.
5. Accept where you are
In the beginning you will notice your thoughts constantly switching from one thing to the next: your to-do list, things that happened throughout the day, people, etc. Remember that this is completely normal and okay. So whenever a thought comes up, just accept it, send it away and bring your attention back to your breath. You will never get completely rid of your thoughts but over time you will learn how to notice them and let them go without judgement.
And that’s it! Give those 5 tips a try and I’m sure that meditation will soon be a part of your daily routine, too.