Simple Steps

Here are a few simple steps to help you succeed with sticking to a meditation practice, because as statistics show, many people try it but few people actually stick to it.

1) Make it a formal practice. You will only get to the next level in meditation by setting aside specific time to be still.

2) Start with the breath. Breathing deep slows the heart rate, relaxes the muscles, focuses the mind and is an ideal way to begin practice.

3) Stretch first. Stretching loosens the muscles and tendons allowing you to sit (or lie) more comfortably. Additionally, stretching starts the process of “going inward” and brings added attention to the body.

4) Meditate with Purpose. Meditation is an ACTIVE process. The art of focusing your attention to a single point can be hard work for some and therefore you should be purposeful when being still with your thoughts. 

5) When your mind wanders, bring it back. This is very common for beginners as we think “hey, what am I doing here” or “why can’t I just quiet my damn mind already”. When this happens, really focus in on your breath, remind yourself your meditating and that the ‘internal dialogue’ will have to wait.

6) Experiment. Although many of us think of effective meditation as a Yogi sitting cross-legged on a mountain top, beginners should be more creative and try different types of meditation. Try sitting, lying, eyes open, eyes closed, etc.

7) Feel your body parts. A great practice is to take notice of the body when a meditative state starts to take hold. Once the mind quiets, put all your attention to the feet and then slowly move your way up the body. This is very healthy and a great indicator that you are on the right path.

8) Listen to instructional tapes and CDs that resonate with you.  If you don’t want to spend a lot of money, there are plenty of free sites out there to download from.  Try searching on ‘examples meditation music’ – that should keep you busy for a while.

9) Generate moments of awareness during the day. Finding your breath and “being present” while not in formal practice is a wonderful way to evolve your meditation habits.  So, next time you find yourself in the car experiencing that ‘rage’ after some bone head has cut you off or taken your lane without noticing you were STILL IN IT – after the profanity subsides, take a deep breath.  Think about that breath and go through your different awarenesses of your body parts as you breathe.

10) Make sure you will not be disturbed. One of the biggest mistakes beginners make is not insuring peaceful practice conditions. If you have it in the back of your mind that the phone might ring, your kids might wake or walk in, or someone may need you for something, than you will not be able to attain a state of deep relaxation.  Take the phone off the hook, put in a movie for the kids or simply tell your family you will be busy for the next 10 – 15 minutes and you are NOT to be disturbed.

11) Use a candle. Meditating with eyes closed can be challenging for a beginner. Lighting a candle and using it as your point of focus allows you to strengthen your attention with a visual cue. This can be very powerful.  I hate to state the obvious here, but – be careful with candles.

16) Do NOT Stress. This may be the most important tip and the hardest to implement. No matter what happens during your meditation practice, do not stress about it. Meditation is what it is; just do the best you can and know making this time for yourself is priceless to your well-being.