Believe it or not, many people cannot close their eyes and count to 100. They will start to get distracted or will lose count. Meditation is a skill that requires practice. Starting a meditation practice is a wonderful step toward improving your mental well-being, focus, and stress management. Here’s a simple 8 step guide to help you begin:
1.) Set Your Intention
Decide why you want to meditate. Is it for stress relief, improved focus, better sleep, turning off negative thoughts or general well-being? Knowing your intention can help keep you motivated.
2.) Choose a Time
Pick a time of day when you’re least likely to be disturbed. Many people prefer first thing in the morning or before bed.
3.) Find a Quiet Space
Choose a spot where you won’t be interrupted. It doesn’t need to be fancy. It can be a chair, a cushion, or even your bed will do. This is a very important part of your meditation practice. You should have a space that is enclosed and where you will absolutely not be interrupted. One of the best spots is a closet.
4.) Start Small
Begin with just 2–3 minutes. As you get comfortable, gradually increase the length to 10 minutes and then 15 minutes.
5.) Get Comfortable
Sit in a relaxed but upright posture. You can sit on a chair with your feet flat, or cross-legged on a cushion. Keep your back straight and hands resting in your lap. Sometimes getting comfortable requires loosening your body up before you begin. Try stretching and moving your body around for 10-15 minutes before you begin meditation.
6.) Focus on Your Breath
Close your eyes and bring your attention to your breath. You want to try to listen to the sounds your breath make. Try to notice the sensation of air moving in and out of your nose or the rise and fall of your chest.
7.) Notice Your Thoughts
It’s normal for thoughts to arise while meditating. When you notice your mind wandering, gently bring your attention back to your breath. The main goal is to think about nothing but the air traveling back and forth through your nose.
8.) Be Consistent
Try to meditate at the same time each day. Consistency is more important than duration. As we mentioned before, start off small. Even if you only meditate for 5 minutes a day for the next 30 days, it will be a great accomplishment. Meditation is a skill that improves with practice. Some days will feel easier than others just keep going.