Learning how to meditate can be viewed as one of the most difficult, yet rewarding practices you can undertake. Whilst many people feel a real excitement for learning how to meditate for the first time, they can often give up too soon on their journey as one of the keys to success is to stick with it, making it an everyday lifelong practice. Making meditation part of your daily routine will help you to gain the full benefits of this wonderful practice, I can tell you from my own experience that it was hard to get into the practice and to keep at it, but when I did the benefits were far more than I had imagined.
The most important factors in learning how to meditate are: relaxation, good breathing and the right posture. All of these elements are important, however none are nearly as important as having the right space and time for yourself on a regular basis.
If you want to learn how to meditate, it is better to practice in a quiet, location at the same time for 10 minutes each and every day than it is to practice meditation for three hours once a week. But for those who don’t have the luxury of time during the day, implementing a bedtime routine works wonders.
Meditation, after all, is all about regulating and relaxing your thoughts. It can be a liberating experience to fill your body with peace, love and tranquillity and its important to focus on the positive allowing any negative thoughts or feelings to be washed away. Learning how to meditate can be frustrating at times but the more you relax the easier and more pleasant an experience you will have.
There are many forms of meditation; my personal experiences often centre around focusing on the breath along with visualisation, internal assessments and clearing a visual space for emptiness. There are many types of meditation from breathing to transcendental meditation, but they generally sit within the following:
1. Concentration 2. Reflective 3. Mindfulness 4. Love Orientated 5. Creative 6. Activity based
How to Meditate daily:
- Pick a time and integrate with a current habit – pick a general time of the day and find a habit that you already do regularly and attach it to that practice.
- Find a quiet location. Sometime first thing in the morning or last thing at night are best as others in your home may not be awake and adding distractions.
- Sit comfortably – don’t worry about having a particular position or what you wear. You can sit on a chair, against a wall, cross legged… the value is getting into a habit at this stage.
- Start with just 2 mins. Especially if this is new to you, you may struggle to quieten your mind for 15 mins. Start with 2 mins then you can expand to 5-7mins if you can do for 7 days then increase to 10mins for 14 days, then increase to 15 mins for 21 days then to 20 mins for 30 days etc.
- Focus on your breath – As you breath in, feel the air coming into your body and filling your lungs, feel the energy pumping around your body and as you exhale feel the air and energy recycling. As you breath in you can count to 3 or 5 then as you exhale you can count to 3 or 5 and start over again. If you find your mind wanders keep bringing it back to the breathing. You will likely not be very good at first but it will get a lot easier as you progress and then you can explore onto other types.