A huge number of people try meditation at some point in their lives, yet only a small percentage of those who try it succeed. This is a pity because the advantages are enormous. One possible explanation is that many newcomers do not begin with the mindset that will allow them to continue practicing in the long run.
For the sake of this article, we'll provide 20 practical recommendations to help beginners get past the initial challenges and make meditation a regular part of their life.
1: Incorporate it into your regular routine. Make a time during the day to focus on your meditation practice and stick to it.
2: Only meditate for as long as it is a pleasurable experience for you. It's especially important at the start of the process that meditation doesn't feel like a chore.
3: Begin by stretching or doing yoga. Physical activity, first and foremost, will draw your awareness into your body and away from your thoughts, helping you to be more present. Yoga, for example, aids in the release of muscles and tendons, making it simpler to sit comfortably. Yoga, as a result, opens the body not only on a physical level but also on a subliminal level, allowing for more efficient energy flow throughout the body.
4: If possible, designate a specific spot in your home as a meditation space. Ideally, the location you select will be quiet throughout other times of the day. Two reasons for this are that repetition teaches the subconscious, so by going to the same area every day at the same time to meditate, you can train your mind to expect to meditate while you're there.
The second reason is that repetition teaches the subconscious. When you concentrate, you start to generate a particular vibration in the space where you are meditating. Both the person and the surroundings will grow more attuned to the energy of meditation with time and meditation, making it easier for you to meditate while you are in that area.
5: Make sure that you stick to your meditation schedule. If you live with others, make sure they are aware that you should not be bothered while you are meditating. Make the same commitment for yourself, which is as crucial. If your phone rings, for example, acknowledge it and continue with your meditation.
Make a representation of sacred space for yourself in your meditation environment. Of course, this should be something special to you, whether it's a full-fledged altar with photos and artifacts or something as basic as a rug and a meditation cushion.
7: Use a ritual if it is advantageous to you. There is no need for anything complex; a candle or a stick of incense would suffice. Before you meditate, you should perform a ritual to prepare your body and mind for the meditation experience.
8: Make a long-term commitment to stick with it. It will be less likely for you to give up in frustration if you have a clear knowledge in your mind that the greatest benefits from meditation will accrue over time and that it is an ongoing practice.
9: Meditate in a composed and tranquil manner. Before you begin to meditate, be clear in your mind about what you feel meditation is and what you expect it to be like. Everyone, without exception, has these kinds of thoughts and expectations, and it's a good idea to be aware of them before you start.
10: State why you wish to start meditating in a straightforward and concise manner. When you know why you want to start meditating and what you want to get out of it, you'll be more likely to pick a practice or technique that will work for you at that time.
11, Begin with a specific exercise that you have chosen carefully and committed to doing for a set period of time. Many beginners keep switching from one meditation or technique to the next, which can be confusing. Your meditation practice will not improve if it is merely a one-night stand relationship with oneself.
This isn't to imply that the technique or method you start with will be the one you remain with for the rest of your life. It's better to leave a relationship knowing why you're leaving than to leave on the spur of the moment or out of irritation.
12: Become knowledgeable about the subject. Inexperience causes uncertainty and misunderstanding, while confusion results from inexperience. Look for a good teacher or an online community where you may get assistance. To enhance your knowledge, read various works on meditation and spiritual practice.
13: Keep an eye out for signs of frustration creeping into your practice. If you notice something similar occurring to you, take some time to figure out what's going on and what expectations aren't being met. Then examine the expectation to understand what it is based on in the first place.
14: Tell the truth to yourself and others. Meditation is, as previously stated, a connection with yourself; you are the most important person with whom you must be honest, and meditation is a great place to practice being honest with yourself.
It's essential to be prepared for some discomfort. It's normal to have some physical discomfort while sitting in the chair when starting a meditation practice. With the exception of slouching on a couch, the bulk of people is not accustomed to sitting still.
Your body requires time to develop the required strength and openness in the proper areas in order for you to sit comfortably and alertly. In addition to physical pain, emotional and mental anguish will be felt sooner or later. If you are not deliberately prepared for this, you will most likely become discouraged from continuing.
16: Using guided meditation mp3 to take you through your meditation practice until you are familiar with it can be very beneficial. This will help your mind let go of worries about what you're doing, and you can use the tape as a guide until you no longer need it.
17: Begin looking for moments of awareness as they happen throughout the day. Finding time to be consciously present while doing ordinary things is an excellent way to improve your meditation practice and proficiency.
Allow yourself to become present to yourself and what you are experiencing while stopped in traffic, waiting in line, or waiting for anything at all. Look for such moments throughout your day, no matter how brief or little they may seem because they can have a significant impact on your life.
18: Make an effort as a group. Meditating with a partner or in a group has a number of advantages and can help you improve your practice. Many people believe that practicing meditation alongside others improves the overall quality of their practice. However, before you begin, be sure you have established ground rules that everyone understands.
19: It's nothing to be concerned about. This is likely the most important tip for beginners, as well as the most difficult to follow. Many people who are new to meditation are anxious about whether or not they are doing it right or whether or not what they are experiencing is normal. The essay Meditation is Practice, in particular, delves deeper into this subject.
Invest in a high-quality, comfortable meditation cushion. Go out and buy whatever additional items you need to allow your body to sit comfortably and without tension. You'll be preventing a future stumbling block in your profession if you arm yourself with the tools you'll need.
Meditation is one of the most valuable gifts you can give yourself, but it takes effort, commitment, understanding, and tolerance, just like any other long-term and serious relationship. Meditation will rapidly become your best friend and most important resource if you incorporate these tips into your routine.