The benefits of meditation are huge. Regular meditation is scientifically proved to:
Reduced Stress.
Emotional Balance.
Increased Focus.
Reduced Pain.
Reduced Anxiety.
Increased Creativity.
Reduced Depression.
Increased Memory.
Increased Compassion.
Increased Productivity.
With so much to gain it really is time well spent, even if you just dedicate 5 minutes a day. Like learning anything new, meditation takes time, patience and practise. Here are some tips for how to get off to a good start.
Put aside some dedicated time. This can be as little as a couple of minutes a day, but choose a time when you are less likely to be interrupted and when you can grab yourself some space. For some, this works best when first waking up (people find this is a really good time to ensure the time getting lost), before dropping off to sleep, or any time in between-whatever suits you.
Give the time importance by putting your meditation time in your phone calendar or diary. Having a regular meditation time in your day will build a positive habit in your day and make it more likely to happen.
Choose your space where you feel comfortable and safe, where you are least likely to be interrupted. This could be in bed, outside in nature, or perhaps just sitting on the floor or in a chair.
Choosing the same space and time each day will help you form your meditation habit and with practise, you will be able to tune in to the time more readily. Remember though, if you are away from you usual space you can still meditate- you can meditate anywhere!
Choose a comfortable position for you. You do not have to sit with crossed legs to meditate. You may wish to sit, lay- it really doesn't matter. Make sure you are wearing something comfortable and are comfortable, warm and cosy.
You may be using your phone to access a mindfulness app but switch off any distractions such as notifications, ringtones, the television etc.
Start your meditation by being realistic. Do not expect to switch off your thoughts and awareness. You will hear sounds around you and thoughts invariably will pop and and out of your mind. Let them come and go. Do not feel that you have failed to meditate if you find it hard to focus. Some days will be easier than others, but with regular time and practise it will feel easier. Remember, there is no such thing as a bad meditation!
Choose a form of meditation to suit your mood. There are loads of great resources to help you with this. You may wish to try:
Listen to relaxing music
Take a breathing exercise
Listen mindfully to sounds around you
Reflection time- ask yourself a question
However you decide to meditate, reward yourself and do not feel that you can get it wrong. Giving yourself regular time and space can only be a positive thing. Be non judgemental of yourself and come back the next day to try again. Most importantly enjoy your meditation time. Over time you really will feel the benefits.
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