Beginning a meditation practice does not need to be complicated. I am here to help you simplify how to start a meditation practice with this step-by-step guide.
Let go of expectations.
Meditation has wonderful benefits. Meditation has become a popular way of reducing stress and anxiety. Yes, meditation aids in reducing stress and anxiety however it is not going to happen in your first meditation practice. Entering a meditation practice I recommend letting go of expectations allowing you to enjoy the practice, and whatever comes from the practice is what is meant to be.
Find the time best for you.
To be able to commit and stick to a meditation practice, you want to find the best time that works for you. There is no right time for the ultimate benefits of meditation. I suggest scheduling meditation practice like an appointment. Once you find a time that works for you, put it in your calendar and set a reminder to notify you. The key is to not hit snooze, or dismiss the alarm. When the alarm goes off, get to meditating.
Find a comfortable position.
The more traditional positions are sitting cross-legged, laying down face up, or sitting in a chair. The position I find most comfortable is sitting in Vajrasana (legs bent back) on two yoga blocks.
Vajrasana, also known as Thunderbolt Pose
Vajrasana, also known as Thunderbolt Pose, is a kneeling asana in hatha yoga. It benefits the lower back, thights and calf muscles. It aids in digestion having a positive effect on the stomach and liver. You begin by kneeling down with your knees touching each other, bringing your hips towards your heels to sit back on you legs. Do not sit on your heels. Place your hands on your thighs with your palms facing upward. Keep your spine erect. You can modify for comfort by placing a rolled towel or thin pillow under your ankles or you can use yoga blocks between your buttocks and legs to modify. [source: TMSC]
It took me years to find the most comfortable position. Once I found this position, I was able to bring my practice to a deeper level because I was not focused on the discomfort of my position. When starting your meditation practice find what position is most comfortable with you, remember it does not need to be a forever position. Once you find a comfortable position, relax your hands on your lap or by your side. Close your eyes, take a breath and exhale. Relax your body into the meditation.
Meditation time.
When starting a meditation practice, I suggest starting in a short time and slowing increasing. Depending on the person I suggest starting at five to ten minutes. Once you have been able to meditate regularly at the starting time start to increase your time by one to five minutes. Meditation does not have to be thirty minutes to an hour. I recommend doing what works for your schedule.
Set your timer.
A number of meditation apps provide guided meditations and timers. However, it is easy to set your timer on your phone. I do advise putting your phone on Do Not Disturb on your phone to be undisturbed by notifications or calls. Once your timer is set, take a deep breath in, exhale out and continue until the timer goes off.
These tips will hopefully help demystify some of the reasons you have been putting off a meditation practice. It is my hope that you will put the doubts aside and start practicing today!
