So you want to get started meditating?
Maybe some event has happened in your life.
Maybe you heard a story about how meditation makes you feel good.
Or you heard meditation helps you to calm down.
Perhaps this got you thinking ‘it’s a good idea to start meditation.’ Maybe you’re even trying to get started, but you’re really not really sure what steps to take for the meditation to work.
So the question is this: what do you actually do?
This post gives you 7 tips to help you get started with meditation quickly and easily.
Before I give you the tips, I just want to be clear on what I mean by meditation.
Meditation is a learned meta-skill that helps you focus your attention and awareness. It enables you to see things as they are. Its benefit is improving your overall well being. I classify it as a meta-skill because it applies broadly to many areas of your life.
So let’s get started.
Tip #1 Meditate
The very first thing and probably the most important thing is ‘do it.’
Just sit down.
Close your eyes.
Breathe naturally.
Focus on your breathing.
Repeat the last two steps until satisfied.
Very simple. And that’s why it is the number one thing.
Tip #2 Make it a habit.
“We make our habits then our habits make us” — Frederick Langbridge
It might be true that any meditation is better than no meditation, it is no as useful to start meditating, then stop and start and stop.
A more effective way to get the benefit of meditation is to make it a habit. Something that you do every single day.
If you do it every single day, then you’ll discover that your meditation starts to come naturally and the benefits from meditating start to flow to you naturally.
If you are struggling to figure out how to make meditation a habit, read Charles Duhiggs, The Power of Habit. Alternatively, you can download my guide, How to meditate with ease.
Tip #3 Keep it Short.
Often, people try to go in for 60 minutes of meditation when they first start.
My opinion? Don’t. Meditation is like any other learned skill. If you go all-in, you might find it psychologically, emotionally, and physically painful or uncomfortable and confusing.
I think starting with just 5 minutes every single day is good enough. Then work up to 10 minutes and then working up to 20 minutes or longer.
Tip #4 Meditate with a Friend
Start with a meditation group either online or a place near you. The shared experience in group work can make it easier for you to get started, and allow you to experience longer sessions more comfortable. Even experienced meditators find partner or group sessions useful.
Tip #5 The Same Time
Make it the same time every single day. Like tip #2, t’s far easier to skill when you’re consistent. Time is one part of that consistency.
I suggest that you consider meditation in the morning. What I usually do is I get up, have a drink of water and a very brief stretch or maybe a shower or a cup of coffee and then boom, I get straight into it within 30 minutes of waking up. It’s a great way to start my day, as well. So meditating in the morning, I think it is fantastic.
Tip #6 The Same Place
The Same Dedicated Place – Another habit-based tip. Building up a habit is a crucial thing, and ‘Place’ is a powerful habit point.
Think about it.
If you’re in bed, it can be challenging to work and keep a worklike focus. Most people automatically relax and feel sleepy, especially if it is ‘bedtime.’ The same is right for meditation.
If you choose to go and meditate in the same place each time, then you’ll discover that your body starts to attune to being ready to meditate, automatically, when you go to that place.
I suggest a dedicated space, but it doesn’t have to be a special room. It could just as well be a place in any room.
So make a consistent, dedicated location somewhere you feel good about; that you feel comfortable in; that’s warm enough; that makes you feel ready to meditate.
Do a little preparation each day to start that meditation process like light cleaning or maybe lighting some candles if that’s something that you want to do. Perhaps it’s enough just to sit and sip a cup of tea or coffee as I do.
Tip #7 Get A Teacher
Get a meditation teacher. That may not seem to be necessary, but just like learning any other skill getting a teacher helps you do it faster and better.
A good meditation teacher doesn’t need to be a ‘guru’ or monk. There are many good lay-teachers capable of helping you with the mechanics of your meditation practice.
While meditation is simple, there are signposts and bumps that affect your experience. A good teacher can help you read the signposts and pass, more smoothly, over the bumps.
Please let me know in the comments any thoughts you want to share or questions you have.
If you are interested in meditation training including, working in groups online, or a live meditation retreat, email me here.