20 Tips For Meditating
20 Practical Tips for Quieting the Mind
(For beginners and anyone wanting to go deeper in their practice)
Meditation is the art of focusing 100% of your attention in one area. The practice comes with a myriad of well-publicized health benefits including increased concentration, decreased anxiety, and a general feeling of happiness.
Although a great number of people try meditation at some point in their lives, a small percentage actually sticks with it for the long-term. This is unfortunate, and a possible reason is that many beginners do not begin with a mindset needed to make the practice sustainable.
Here are 20 practical recommendations to help beginners (and those wanting to take their practice deeper) get past the initial hurdles and integrate meditation over the long term:
1) Make it a formal practice – You will only get to the next level in meditation by setting aside specific time (try different times to see what works) to be still. Make yourself a priority!
2) 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.
3) Start with the breath – Breathing deep slows the heart rate, relaxes the muscles, focuses the mind and is an ideal way to begin practice.
4) Meditate with Purpose – Beginners must understand that meditation is an ACTIVE process. The art of focusing your attention to a single point can feel daunting, if you are purposefully engaged the process becomes easier.
5) Notice frustration creep up on you – This is very common for beginners as we think, “Hey, what am I doing here?” or “Why can’t I just quiet my darn mind already?” When this happens, focus more fully on your breath and just let the frustration float away…
6) Experiment – Although many of us think of effective meditation as a Yogi sitting cross-legged beneath a Bonsai tree, beginners should be more experimental and try different types of meditation, for example; sitting, lying down, walking, 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 (include your internal organs). This is very healthy and an indicator that you are on the right path. If your mind begins to stray, come back to the breath.
8) Pick a specific room in your home to meditate – Make sure it is not the same room where you do work, exercise, or sleep. Place candles and other spiritual paraphernalia in the room to help you feel at ease and to support your practice.
9) Read a book (or two) on meditation – Preferably an instructional guide AND one that describes the benefits of deep meditative states. This will get you motivated. Real Happiness – The Power of Meditation by Sharon Salzberg is an excellent choice for beginners.
10) Commit for the long haul – Meditation is a life-long practice, and you will benefit most by NOT examining the results of your daily practice. Just do the best you can every day, and then let it go! You may enjoy keeping a journal as a way to track your progress.
11) Listen to instructional tapes and CDs
12) 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.
13) 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 your teapot might whistle then you will not be able to attain a state of deep relaxation. Also, I suggest a gentle tone to bring you out of your meditation.
14) Be aware of body alignment – If you are sitting, lying down or walking, be sure to have a straight spine and keep your chin pointed down, so your neck is not tilting too far back on your shoulders. Place your tongue to the roof of your mouth and relax your face muscles. These adjustments may be barely noticeable to an observer, but they can make your practice much more productive.
15) 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.
16) Do NOT Stress – This may be the most important tip for beginners, and the hardest to implement. No matter what happens during your meditation practice, do not stress about it. This includes being nervous before meditating and angry afterwards. Meditation is what it is, do the best you can at the time. And remember, you can always start again!
17) Do it together – Meditating with a partner or loved one can have many wonderful benefits, and can improve your practice. Be sure to set agreed-upon ground rules before you begin for a more relaxing and productive experience.
18) Meditate early in the morning – Without a doubt, early morning is an ideal time to practice: it is quieter, your mind is not filled with the usual clutter, and there is less chance you will be disturbed. Make it a habit to get up half an hour earlier to meditate.
19) Be Grateful at the end – Once your practice is through, spend 2-3 minutes feeling appreciative of the opportunity to practice and for your mind’s ability to focus.
20) Notice when your interest in meditation begins to wane – Meditation can be hard work, and you will inevitably come to a point where it seemingly does not fit into the picture anymore. THIS is when you need your practice the most! I recommend you go back to the book(s) or the CD’s you listened to and become re-invigorated with the practice. Chances are that losing the ability to focus on meditation is parallel with your inability to focus in other areas of your life!
If you have questions or would like to discuss private coaching,
please contact me at: Lisa [at] ArtOfLivingHappy [dot] com