Meditation is all about focusing your attention, tapping into your awareness and observing your experiences without judgement. Meditation is also a powerful form of self-care.
When you meditate, you might use different techniques such as mindful breath awareness or a visualization to focus your attention and when your mind wanders to other things. By meditating, you are able to gently re-focus and improve on concentration and self-awareness.
Here are 20 powerful tips to help you meditate more effectively as a beginner or experienced meditator. Keep in mind that your meditation practice will likely change from time to time. Some days it may feel effortless and some days, it might challenge you.
1: Do not worry if your mind wanders
When you begin meditating, it is totally normal for your mind to wander. When you meditate and notice your mind wandering, just re-focus on the meditation as best as you can.
If anything, when you notice your mind wandering often, you should feel proud of yourself for sticking with your meditation even when it wasn’t easy and you felt distracted!
2: Try a variety of meditations to find what resonates with you
There are many different meditation techniques you can try. Breathing techniques are best, especially when you are feeling stressed, but other meditation techniques exist for different purposes.
Here are a few types of meditation; Loving kindness, Visualization, Mindfulness and One Seat.
3: Make yourself as comfortable as possible
Sit in a position that is most comfortable for you. Some people get back aches and muscle aches when they sit too long on the floor or yoga mat. Try sitting on the couch or cushioned floor if you have this problem. The goal is to be as comfortable as you can without falling asleep.
4: Use your breath as an anchor
If you are having a difficult time concentrating on your meditation, try using your breath as an anchor. Any time you notice your mind wandering, take a deep breath and really pay attention to the feeling of it, then re-focus on the meditation.
5: Create a beautiful meditation space
Find a small space that is fairly quiet and relaxing at home or at your preferred place of meditation. Remove clutter from the immediate area and give it a clean. Set yourself up with meditation tools and aids to create a cosy atmosphere.
6: Start with short meditations and gradually build up your practice
Always remember that the journey is important, not just the destination.
If you are new to meditation, take your practice slowly and build it up over time. Start with 2 minute meditations. Once that feels comfortable, increase your sessions to 5 minutes. Then 10 minutes. Keep building until you reach meditation sessions which incorporate well into your life and allow you to experience the benefits meditation has to offer.
7: Be kind and compassionate with yourself
There will be days when meditations feel effortless and days when it will challenge you. When meditating is difficult, show yourself kindness and understanding. Reward yourself for trying. Give yourself a break if you need one and self-soothe. Reassure yourself that it’s okay to have challenging meditation sessions and remember that things always change.
8: Use guided meditations
There are many wonderful guided meditations out there, from YouTube videos to podcasts and meditation apps to help you through your meditation. Select one that fits your purpose and work with it.
9: Let go of the idea of perfection
Do you ever notice yourself thinking “If I can’t do it properly, then I might as well not do it at all”? This can be an example of “all or nothing” thinking. You might feel as though 5 minutes of meditation isn’t good enough, therefore you would prefer not to do it at all. However, “all or nothing” thinking can hold you back from making small achievements, which can still be important and meaningful!
10: Choose a time of day that actually works for you
Do you struggle to stay awake during meditations before bed at night? Try meditating in the morning or afternoon.
Do you feel super rushed before work each day and the idea of meditating makes you feel more overwhelmed? Aim for a meditation when you get home at the end of the day.
Choose a time of day that actually works for you – don’t feel the need to do what someone else does if it doesn’t suit your life.
