10 easy meditation tips
It's not just a buzz word, it actually helps you in so many ways. I know: sitting down, trying it out… it’s hard to get an idea how anyone just sits. It's crazy how hard something that seems so simple can be!
This was me about 2 years ago and if this is you now, read my tips on how to get started and make this illusion of meditation a reality!
#1 why try it?
There are so many incredible benefits associated with meditation, including:
DECLUTTER your mind
Reduce overwhelm
Improve PRODUCTIVITY
Those things you have procrastinated with will suddenly be done seamlessly
Reduce STRESS
Improve SLEEP
The list goes on and on, but I think you get the gist of it!
#2 allow imperfection
Steer away from trying to make meditation perfect: there won’t be a perfect meditation.
You will never have perfect silence as that neighbour next door will end up mowing their lawn and your pet will disturb you as it just has no idea if you are ok just sitting there!
Try sit somewhere comfortable.
It’s ok to scratch that itch.
Decide and do it.
Start where you are, with what you have right now.
#3 insight timer
Insight timer is a great app to support your meditation practice. It’s free with loads of options:
timing options from 3 minutes to over an hour
you can choose to listen to a guided meditation or just music
Start with 3 minutes and as with practice extend this time.
#4 monkey mind
We all have one! You sit, close your eyes and suddenly every thought you can ever think of comes to mind. You can’t stop thinking! That’s ok.
Start to try and become the OBSERVER of your mind and how it works
This will take practice
When you start thinking something go back to your breath
#5 just breathe
This sounds so obvious! It helps get you back into the present moment.
In your mind, say “inhale” when you breathe in and “exhale” when you breathe out.
Keep doing this even if it’s the whole time you are meditating.
Breathe each time you think of something (which can be the very next second!). Keep returning to the breath time and time again.
# 6 you have options
There are so many variations of meditation techniques:
Guided meditations
Music only
Mantras
Breath work
Visualisation
You will find one that works best for you - and it might differ from week to week.
Give yourself at least ONE WEEK of the same meditation before giving up on that technique
#7 duration
Think of your mind as a muscle. You need to train it to switch off. The right duration for you can vary, but there are some ways to develop more presence.
– Try to push through the monkey mind stage when all you want to do it open your eyes
– Stay for at least another 10 slow breaths
– You may then decide to stay in the meditation or go out
– Aim for a bit longer each time
#8 when
It doesn’t matter. Whenever you can COMMIT to sitting and giving yourself some “me time”.
Try do this EVERYDAY
Find a time that works best and stick to that time daily
Just like the time you eat breakfast or lunch
SCHEDULE this into your day
And try not meditate just after having coffee!
#9 falling asleep in meditation
Sleep activates a different part of your brain, and to experience the full benefits of meditation, it’s important to stay present.
You need to find a position that you won’t sleep and can still be PRESENT
You don’t want to “escape” the meditation: you want to be IN IT.
If you keep falling asleep, try waking up earlier than normal and do your meditation after you’ve gotten dressed - that way you don’t fall asleep again!
#10 have fun with it!
Meditation doesn’t have to be serious.
You can SMILE at yourself
You can move
You can scratch that itch
Just try find stillness so your mind can declutter a bit more each time. It will be worth it!
Enjoy and thank you for reading. I hope this helps you get started and feel free to comment below about your experience using my tips.
Love and light,
Claudia