Beginning a Meditation Practice: 4 Simple Tips
I’ve always dabbled in meditation, even when it was more of a goal than an intentional practice. Then 2020 hit and, in an effort to cope with its enduring stress, I adopted a daily meditation practice that, deep down, I always longed for.
The word meditation scares many people. I think it’s often met with images of monks sitting in stillness for hours upon end--a practice that is unattainable, and even undesirable, for most.
“Meditation is a quieting of the mind, a cultivating of stillness, an opportunity to practice self-reflection, and a journey of self-acceptance.”
Yet I would offer an alternative interpretation. Meditation is a quieting of the mind, a cultivating of stillness, an opportunity to practice self-reflection, and a journey of self-acceptance. Meditation is drinking a cup of tea or enjoying a piece of chocolate. It’s taking a morning run. It’s watching your children play, practicing yoga, or listening to the ocean waves.
Meditation is finding peace within and there is no wrong way to do that.
For those wanting to begin a more intentional practice, I offer the following tips:
Start Small.
Commit to just a minute. Often choosing too long of a time leaves you feeling unsuccessful. Begin with a short practice that you can build on over time.
Choose a practice that suits you.
Maybe you love to exercise. If so, you may enjoy a moving meditation.
Maybe you love to write. If so, journaling might feel most natural.
Maybe you love to read. If so, meditation cards may help guide and inspire your meditation practice.
Maybe you love listening to podcasts and audiobooks. If so, listening to a guided meditation might fit you best.
Maybe you love being in nature. If so, where you practice your meditation may be more meaningful than how you practice.
Whatever you choose, there is no wrong. The best meditation is the one you do.
Schedule it into your day.
Especially when first starting out, it can be helpful to dedicate a specific time to meditating. Beginning your day with meditation can help guide your day and prepare you for what lies ahead. Ending your day with meditation can help you process your day and conclude it with gratitude.
If you have children at home, think about whether you would prefer to practice alone or include them in your meditation.
When in doubt, listen to your breath and attend to your senses.
If you still feel overwhelmed, let your breath guide you. Listen to it, count it, or just bring your awareness to it.
Give this sense-focused meditation a try:
Wherever you are right now, take a few moments to attend to the present. Listen to any sounds you hear--your breath, sounds in the room, sounds far away. Notice what you see--even if your eyes are closed, maybe you see patterns of light. Attend to any smells--in the absence of any scents, maybe you are simply aware of the temperature of the air as it enters your nostrils. Turn to your sense of taste--again, even in the absence of taste, allow your awareness to reside in this space. And finally, acknowledge your sense of touch--what does your body feel internally, externally, and emotionally? Allow yourself, without judgment and without trying to change anything, to experience what you are feeling. Holding all of these sensations with love and acceptance, even if your mind wanders.
Whatever path you choose, my sincere hope is that you find a practice that brings you peace. Most importantly, remember that your meditation practice is yours alone. No matter what it looks like, as long as it works for you, you are doing it right.
“Your meditation practice is yours alone. No matter what it looks like, as long as it works for you, you are doing it right.”
Share your favorite way to meditate in the comments.
