There are enough awesome benefits of meditation for everyone to do it regularly. From reducing stress to improving focus and concentration, meditation can help you live a healthier and happier life. Unfortunately, many people find it difficult to meditate effectively because of things like wandering thoughts and restless legs.
If you’re one of them, here are four tips to help you get the most out of your meditation practice.
Find the Right Spot
Especially when you’re starting, where you choose to meditate is as important as how you meditate. Crowded, noisy, and dirty places are not ideal, and neither is an overly comfortable spot where you’re likely to fall asleep- like on your bed.
Instead, the best place to meditate is in a quiet corner of your home where you can sit without being disturbed. If you can afford it, consider hiring an interior designer to transform a part of your house into a space that’s both beautiful and conducive to relaxation.
Alternatively, if you have a suitable spot but for noise, you can try noise-canceling headphones or even white noise apps to block out external distractions so you can focus on your practice.
Find the Right Pose
Once you’ve found the perfect spot to meditate, the next step is to sit in the right way. Meditation is meant to be a comfortable experience so you shouldn’t be sitting in a position that makes your body feel tense or strained.
If you can, sit cross-legged with your spine straight and your hands resting in your lap with your palms up. This is the classic meditation pose for a reason- it’s extremely comfortable and stable.
If you can’t sit like that, no problem. Just find another meditation pose that works for you, like sitting in a chair.
When it comes to meditation, it’s best to start small and gradually increase the length of your sessions as you get more comfortable with the practice. Just like working out, it’s important not to push yourself too hard at first or you’ll quickly become discouraged.
A good goal to start with is to meditate for 5-10 minutes a day. Once that becomes easy, you can start lengthening your sessions until you’re comfortable sitting for 20-30 minutes or even longer.
Focus on Your Breathing
The key to effective meditation is focus and the easiest way to maintain focus is to fix your attention on your breathing. As you inhale and exhale, observe the sensation of your breath moving in and out of your body.
If your mind starts to wander, which it inevitably will, simply observe the thoughts and then let them go. Don’t get caught up in them or try to push them away. Just let them float by like clouds in the sky.
Meditation is a powerful tool that can help you improve your mental and physical health in a variety of ways. By following these simple tips, you can make sure you’re getting the most out of your meditation practice.