12 Meditation Tips

If you are new to meditation you may find that it is not an easy skill to learn at first.

It is actually extremely difficult to allow yourself to be present and have your thoughts come and go naturally.

You may find that focusing on your breath and its relationship as it enters and exits the body is not easy.

And that’s okay! You have come to the right place if you are hoping to find it become a bit easier.

Meditating itself is simple only in concept.

To practise meditating, you must sit comfortably, close your eyes, and practise breathing without judgement or assumption, inhaling and exhaling until you feel as though you are one with your breath.

If you are practising and finding it difficult, like many do at first, here are twelve helpful tips to make meditation easier.

Turn Off Distractions

We live in a distracting world:

• iPhones are constantly going off.
• Amazon’s Alexa may be in your living room attempting to talk to you.
• Your dog, partner, or roommate may want your attention.

All of these things are great – except when you are trying to meditate.

So, turn off your electronics for now and let whoever is around you know that you’re going to be stepping away to meditate for a while.

And in case this don’t get the point, specifically ask that they not interrupt you, because any interruptions may disrupt the benefits you receive from practising your meditation.

Get Into A Comfortable Position

Normally I would suggest that you sit upright with your feet flat on the floor, because this is a grounding sort of position.

However, if you have a position that feels more comfortable to you, where your breath can freely and easily come and go, then sit in whatever position is most comfortable.

Lean in to it and let it wrap you up. You want to feel good during this process because it can sometimes feel uncomfortable to sit by yourself in this space.

And don’t worry, because it gets easier.

Be In An Environment That Feels Good To You

Please do not try to meditate somewhere that you are not comfortable. You have to be in a safe space to best do it.

So, if you’re at home and you have an aversion to your living room decorations and are working on that, you may try meditating in your best room where you best like the décor, temperature, feel of the carpet, or whatever is around you.

Having an environment that you enjoy is an important part of feeling safe and sitting with yourself to meditate.

Often you may find that unsafe feelings from within come up during this time and you have to confront these – and we don’t want you confronting the hatred for your wallpaper simultaneously.

Set A Specific Amount Of Time

It would be completely unrealistic to think that you could immediately jump into a half hour meditation practice if you have never even paid attention to your breath before.

So please set a realistic amount of time for yourself as you learn to meditate. At first, this may mean only practising for as little as one minute at a time, several times per day.

Slowly Add More Time

If you are starting slow, know that you can add more time when you are ready.

Weekly, you may increase the amount of time to three minutes. Maybe the week after that to five minutes. And so on and so forth.

You have to train your body (and mind) to be able to meditate for long periods of time and it does not happen overnight.

Focus On Your Breathing

Breathing is such an important part of this process. It’s what keeps you alive, and it regulates so many systems in your body.

If you are meditating to try to connect with yourself, decrease anxiety, and increase functioning, then you will need to be able to focus on your breath.

Breathe in through your nose and out through your mouth.

Feel what it feels like when your breath expands your lungs and then deflates them as you exhale.

Remind yourself you are breathing in kindness and love as an intentional way of filling and fuelling your body.

Utilize An Object That Feels Comforting

So many people may benefit from holding an item during this process.

I have over the years really loved to feel rocks while I meditate. I enjoy the smooth texture and feeling the coldness disappear by the warmth of my skin.

You may find that a rock or some other object helps you lean into the practice of meditating by practising mindfulness at first.

You may try to feel what the rock feels like in all its shapes and edges and on different parts of your hands.

At the same time you may practise your breathing and soon find yourself excelling at mindfulness and meditation.

Allow Your Thoughts To Come And Go On Their Own

Your thoughts are naturally occurring and it is difficult to control them.

The goal of meditation, however, is not to control your thoughts, but rather to notice them and allow them to come and go on their own without breathing life into them, without obsessing over them as we so easily do.

If you hear a thought that is not pleasant or is bothersome in some way, you may thank it and say goodbye to it as it pops up.

This is a conscious way to not obsess or lean into the thought.

Do Not Make Judgements About Your Thoughts As You Do This

Much like thoughts are out of our control, they are neither good nor bad. Assigning goodness or badness to them makes it difficult to meditate if they pop up.

Behaviour may be good or bad, but thoughts are simply thoughts. So try not to judge them while you are meditating if they occur.

Practise Consistently And Often

Practice makes perfect where meditation is concerned.

Much like you may have to set a timer for yourself, you may have to schedule in time to practise daily.

Try around the same time every day to practise for a certain amount of time, and eventually it will get easier.

Use A Guided Meditation

If you’re finding it difficult to meditate independently, you may need to practise utilizing a guided meditation.

YouTube is such a great resource for this. If you go to YouTube and type in Guided Meditation, you will find so many different types of meditations you can practise where someone can guide you through the process.

This is the easiest way to get started consistently.

And if one video doesn’t work for you, feel free to try another and another until you find what you need

Stop If It Does Not Feel Right

Ultimately, if your attempt at meditation is not working, it is best to stop and try again later.

Trying to force yourself through meditation may make you dislike the process, and if this is the case you will be less inclined to practise again and thus will not receive the benefits that meditation has to offer you.

This happens to everyone eventually.

Try to practise kindness with yourself if today isn’t your day and remember that tomorrow may be the best day yet for meditation!

Conclusion

Meditation isn’t always easy but it is always worth it.

If it isn’t your day to practise, that is okay, you can always pick it back up tomorrow.

I would suggest going through these tips and strategies to have your best meditation practice yet.

May your meditation practice be full of life and love and wellness!

Additional Resources

These are suggestions for those who wish to delve deeper into any of the above:

1. Guided Breathing Exercises
2. Meditation For Beginners
3. Mindfulness Course