Tips to Meditate More
I have a confession to make.
I love to meditate. But... I don't do it as much or as often as I want.
And I think I'm safe in saying that a lot of us fall into that category. We know meditation is good, it's a great idea, we're totally on board, we want to do it - but actually buckling down and meditating consistently is hard.
Recently, I've started really focusing on meditating more and more consistently so I'd thought I'd share some helpful tips on how to add more meditation into your life!
A Brief Review
If you're new to meditating, no worries, this is a great place to start!
Let's start with the basics: what is meditation? Well, it's much more than just sitting cross-legged on a mountaintop chanting "om" (although you definitely can do that if it works for you.).
Meditation is a practice that involves training your mind to focus and calm down.
Its not just sitting quietly for the sake of sitting quietly, but is meant to help you become more aware of your thoughts and emotions, so you can better manage them and improve your overall well-being.
To clear the air of some common misconceptions, no, you do not have to be a Buddhist monk to meditate. And no, it's not just for hippies or yogis.
Meditation is extremely useful and beneficial for everyone!
It's not about trying to erase your thoughts or achieve some mystic "zen" state. It's about observing your thoughts without judgment and learning to be present in the moment.
Your Why
Now that we covered the basics, you can ask yourself why are you interested in meditation?
Why are you interested in meditation?
Is it to reduce stress? Improve your focus? Connect with your spirituality?
If you want to meditate more and more consistently it's super important to identify your motivation, your why, for meditating.
If your why is strong enough it will help you stay committed to your practice and achieve your desired results.
One really common "why" is stress reduction. Maybe that's part of your motivation because, let's face it, life can be hectic and overwhelming and meditation can help you find some inner calm and reduce the negative effects of stress on your mind and body.
Another really great "why" is to improve focus and productivity. Meditation is a practical skill with real world benefits that can help you train your mind to stay focused on the task at hand and avoid distractions.
A more esoteric "why" is maybe your motivation is more spiritual. You might be seeking a deeper connection with yourself, others, or God. Meditation is just one way you can quiet your mind and open your heart, making it easier to connect with your inner self and the world around you.
Whatever your motivation may be, if you've never sat down and done it, it's helpful to set aside ten minutes to really reflect on your motives and get crystal clear about why you want to meditate.
If you don't know why, or have been trying to use someone else's why, it will be very hard to build a consistent meditation practice and meditate more, because you don't actually want it.
Technique Matters
Even after identifying your "whys" it will be much easier to meditate more when you choose a technique that works for you.
Think of it like putting diesel in a regular car. It's all categorized as "fuel" but diesel won't make the vehicle run well. Find the right fuel for you.
But don't worry if you aren't sure where to start, there are many types of meditation techniques out there!
One popular technique is mindfulness meditation, which involves focusing on the present moment and observing your thoughts and feelings without judgment. It's great for reducing stress and improving focus.
Another technique is mantra meditation, which involves repeating a word (like om) or phrase to help focus the mind and achieve a state of calm. It's great for those who like structure and repetition in their practice.
If you're a visual person, you might enjoy visualization meditation, which involves creating a mental image to help you relax and focus. It's great for reducing anxiety and enhancing creativity.
To choose the right technique for you, consider your motivations, personality, and preferences.
If you're looking to reduce stress, mindfulness might be a good fit. If you like structure and routine, mantra meditation might be the way to go. If you're a creative type, visualization might be the perfect match.
Once you've chosen a technique, it's time to get started! Find a quiet and comfortable space to meditate, set a timer, and start practicing.
And the techniques that I mentioned are just the basics. Be patient and kind to yourself as you explore different techniques and find what works for you. Experiment and have fun with it until you find one that sticks.
Create a Daily Routine
If you already have a meditation routine, that's great! Keep it up!
If you don't, now's the time to start.
Consistency is key when it comes to meditation, so try to practice every day, even if it's just for a few minutes. In the long run, consistency outweighs time. So even if you can only manage five or ten minutes to start, start there, but make sure to do it consistently.
Consistency is key!
Here, you're trying to form a good habit, so that eventually, like brushing your teeth, you find yourself doing it without really thinking about it.
To establish a daily routine, it's best to choose a specific time and place to meditate. Incorporating it into part of your morning or evening routines is a great option.
If you're having trouble remembering to meditate, set reminders on your phone or computer to eliminate that excuse.
Some meditation apps even send reminders and notifications.
Of course, there will be obstacles to your regular meditation practice.
Lack of time: (This one gets me) Just remember that even a few minutes of meditation can make a difference. If you're really pressed for time, try a shorter practice or break your practice into shorter sessions throughout the day.
And put it into perspective, it's so easy to binge on two hours of a TV show, five minutes of meditating will not break your schedule.
Distractions: It's normal for your mind to wander during meditation, but external distractions can be a challenge. If you can't get to a quiet space, try using earplugs or noise-cancelling headphones to block out sounds.
Boredom: If you're feeling bored with your practice, switch it up! Remember that there are tons of different techniques out there, so try a new one or incorporate movement into your practice with yoga or tai chi.
Using guided meditations is a great way to combat boredom too. I would highly suggest picking out your meditation ahead of time, and pick one that interest you so that there is a sense of anticipation and excitement.
It's uncomfortable: A lot of people think that meditation can only be done sitting cross legged. That's not true. In fact you'll probably meditate more and more consistently if you're comfortable when you meditate. You could always try meditating while you're still in bed in the morning or in bed before you go to sleep. (Just make sure you don't fall asleep).
If you are sitting, experiment with different postures and cushions to find what works for you. And don't be afraid to take breaks or adjust your posture during your meditation session.
Give yourself something to look foreword to: This isn't an obstacle, but another tip. If getting yourself to meditate is kind of hard. Make it easier by giving yourself something to look foreword to. This can be as simple as lighting candles or incense while you're meditating. Diffusing essential oils or taking it outside on your porch. Give yourself something about meditating to look forward to doing.
Go to a meditation retreat: I get it, going to a retreat can be pricey (I haven't been able to go to one yet) but if you have the opportunity and that's something that you're interested it, a meditation retreat might be just the thing you need to breathe some life back into your practice.
Keep a meditation journal: This is a way for you to track your progress, plan, brainstorm, and keep ideas, and visually see how consistent you're being.
Remember, establishing a daily meditation routine takes time and effort. But be smart and as much as possible create a path of least resistance. As human beings we will nine times out of ten, take the path of least resistance so make it easier or better to meditate than to not meditate.
And with consistency and patience, you'll reap the full benefits of meditation and improve your overall well-being.
Deeper We Go
Once you've gotten pretty consistent, the next level is to deepen it even further.
One way to deepen your practice is to gradually increase the duration of your meditation sessions. Start with a few minutes and work your way up to longer sessions. Remember, in the beginning consistency is more important than duration, so even one minute is good.
It's not a competition, so go at your own pace and listen to your body.
Other related practices like yoga or breathwork can be incorporated to enhance your meditation practice. These practices can help you relax, focus, and deepen your connection to your body and breath.
Meditation is a practice and a journey, not a destination. So as you continue your practice, stay curious and open to new experiences and see how it morphs and transforms to fit you. And don't forget to have fun!
Community
Meditation can be a solo practice, and it often is (my family would fall asleep if they ever tried meditating with me), but it doesn't have to be! In fact, having a community or support system can be turbo fuel for your meditation practice.
One benefit of having a group/community is that you can learn from others and share your own experiences. Plus, it's a great way to stay motivated and inspired. So, how can you find or create a supportive environment?
One option is to join a meditation group in your local community or online. Try looking through your local library, YMCA, or yoga studio. This is a great way to meet like-minded individuals and learn from experienced practitioners.
This is probably more encouraging than you realize until you actually do it and join a group. Like I said, no one I knew meditated or practiced mindfulness or anything like it, so joining a world where having a meditation practice is normal and encouraged makes it a lot easier.
And, it might take a little more work, but if you can't find a group that resonates with you, consider starting your own!
Another option for support is to find a meditation buddy. This could be a friend, family member, coworker, or online chat buddie who is also interested in meditation. You can hold each other accountable and motivate each other to keep up with your practice.
At the end of the day, it comes down to you and you to holding yourself accountable for regular meditation practice. Be smart and try to help yourself as much as possible with things like setting specific goals and tracking your progress. Use the resources (like apps and the internet) to help you stay on track and motivated.
Meditation is a personal journey, but having support and accountability can make it all the more enjoyable and fulfilling and even just little bit easier. :)
Recap Corner
In today's post on tips to meditate more, we talked about the importance of meditation and its benefits for our physical, mental, and emotional well-being.
Then, we explored how to understand what meditation is and how to clarify common misconceptions about it.
Next, we discussed how to identify our motivation for meditation and how to choose a technique that works for us.
We also emphasized the importance of creating a daily meditation routine and provided tips for staying consistent.
Finally, we explored how to deepen our practice over time and how to find support and accountability.
That's a lot of information! But don't let it overwhelm you. Remember, the most important thing is to just start (with even just 1, 5, or 10 minutes) and take small steps towards building a regular meditation practice.
And if you're looking for further learning and support, there are plenty of resources out there.
Check out meditation apps, or consider taking a class or workshop in your local community.
Remember, there's no right or wrong way to meditate - just find what works for you and keep practicing.
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