By far, the most important habit I’ve formed in the last 7 years has been daily meditation, specifically for me in the morning. Meditation has helped me in so many areas of my life including: relationships, career, finances, sobriety, spirituality, and most importantly allowed me to understand my own mind & emotions, and as a result, it’s helped me become more focused, less worried, more confident, less distracted, and more peaceful and intentional in my life.
With everything going on the world these days, I HIGHLY recommend implementing a daily meditation practice into your own life. I will promise you that if you can stick this daily practice, it will absolutely change your life for the better.
So here are some practical meditation tips for beginners:
- Start with just 3 minutes per day. Everybody has 3 minutes, so it’s almost laughable to think you “don’t have time for it.” It’s all about consistency. You are better off meditating three minutes a day for seven days a week, than meditating 10 minutes, twice a week. IT’S ALL ABOUT CONSISTENCY!
- Do it first thing in the morning. Speaking from my own personal experience, starting my day with meditation before I get on my phone for email, social media and all those other forms of distraction and reaction has ABSOLUTELY CHANGED MY LIFE. I don’t say that lightly. It’s a complete non-negotiable today, and has made each morning sacred for me.
- Don’t get caught up in the how-just do. So many people worry about not doing it right, where to sit, how to sit, where to place their hands, etc.. I’m telling you that is not important at all in the beginning. Eventually you will figure all that out, and what works best for you.
- Keep coming back. The easiest way to practice is to just keep coming back to your breath. Accept that fact that your mind is going to leave and jump into the future, and what’s for lunch, but just keep coming back. That’s the magic and where you build focus. When you noticed you’ve left, you come back, and that is what builds mental strength and awareness. That’s all you have to do! And keep coming back each day to practice again!
- Scan your body. When you settle into your breath and land in your body, do a quick body scan from your toes to the top of your head, and just notice how you are feeling, where you feel tension, or what feels tight. This is a great way to “feel” into your body, which gets you out of your head.
- Don’t try “not to think.” If you try not to think, it will just create more thinking. It goes with the saying “what we resists persists.” Just give your mind something to focus on like your breath, a mantra or just one word to keep coming back to.
- Get to know yourself. Think of your meditation practice as an opportunity to understand yourself more. Our thoughts create our reality. So meditation can be a way of learning about you, and also a chance to change the negative thoughts into positive ones.
- Find a community or bring friends and family into the practice with you. The more accountability you have, the more likely you are to follow through. Meditation can be a beautiful way to connect deeper with others, and it’s mainly because you are now taking time to connect deeper with yourself!
- Attach it to something you already do. The best way to create a new habit is to attach it to something you already do. For example, every morning I know I drink coffee. Therefore, my routine is: every morning after coffee, I will meditate. That works for me, but find something in your morning routine that you put meditation either before or after. And remember, don’t do it after you look at your phone, DO IT BEFORE!
- Have fun! It doesn’t have to be serious and should be something you want to do. The more pleasure you have around doing it, the more likely you are to follow through.
I hope this helps. Give a solid commitment to 30 days. Work hard to keep that promise you’ve made to yourself, and I promise it will change your life!