Are you unsure about how to start your daily meditation practice? Taking the first steps and continuing can be a challenge.
Meditation benefits the whole person; mind, body, and spirit. Once you get started, you’ll want to keep going.
Below are the quick and easy steps to get you going.
Choose a time that works best for you. Try and keep the same time each day so that it becomes part of your regular routine.
Pick a designated area for your meditation. As long as it’s quiet, free from distractions, and is comfortable, you are good to go.
Be sure to remove any distractions from the area such as cell phones (unless you’re using it for the session), pets, etc.
Get comfortable – stretch, settle your body, and wear comfortable clothes
Start with five minutes. You can always increase the time later.
- Set a five-minute timer.
- Focus on your breath – in and out.
- Repeat a mantra or affirmation.
- Choose instrumental music or a guided meditation that is the length of time that you desire.
That way you are not thinking about the time at all. When the timer goes off or the music or guided meditation is over, you’re done.
Do not go into your meditation with any specific expectations. Just go with the flow.
Your sitting position – Make sure your back is straight, use pillows to help. Whether or not you’re sitting in a chair or on the floor, rest your hands on your knees with palms up to keep the flow of energy going.
Take in a deep, slow breath through your nose, and then, a slow exhalation through your mouth like a sigh. Do this three times and then, breathe naturally.
Start your timer, music, or guided meditation. Keep your mind focused on your intention whether it be to relax, repeat affirmations, make a mind movie/visualization, get an answer to a question, etc.
Keep your eyes closed with soft eyes. Roll your shoulders back and down. Relax your body while still keeping your back straight.
If your mind wanders, catch the thought, and let it go. Come back to your mindfulness practice.
Slowly open your eyes, wiggle your hands and toes. Gently come back to your space and begin your day.
Give thanks for your session.
If you are doing an evening meditation, you may choose to simply drift off to sleep. Most likely, that will come naturally.
You may choose to make a journal entry of your experience. Note any changes in your emotions, attitude, physical body, thoughts, etc.
It’s best if you meditate at the same time every day. This creates a nice habit for your body and mind.
Try different types of meditations. You don’t have to stick with one method. In fact, it’s probably best that you do switch up once in a while – whatever you feel comfortable doing is great.
Increase your session time as you feel comfortable. You can also split the time between morning and evening sessions.
These are the basic steps to get started with a daily meditation practice. Try a quick five-minute session to ease into a regular practice.
Essential Parts of Meditation gives a detailed look at the what, when, where and how of meditation.