Meditation can help you focus better, sleep more soundly, and reduce stress levels and anxiety. There are many ways to approach the practice of meditation, though, so it’s important to know what kind of meditation might work best with your personality and needs. No matter which approach appeals to you most, there are steps you can take before you begin that will help ensure your meditation practice goes smoothly. Check out this guide on The Best Preparation Routine for Beginners in Meditation to get started today! The Steps are suggestion and recommendations, that we feel help get the energy, space, mind and body ready. It will teach your mind that those simple steps will automatically start to relax and prepare your body for the time of peace!
1) Relax
As you begin to meditate, remember that practice makes perfect. Don’t expect immediate results. This will help calm you down and help keep your mind focused. Find a quiet place where you can sit comfortably without distractions; if possible, do it early in the morning when there are less people around, or at night before bed. Wear loose clothing so you don’t feel restricted while sitting. You want to be as comfortable as possible while learning how to meditate. Also, try to find a time of day that is best for you. Some prefer mornings, some prefer evenings, and others prefer during their lunch break. The most important thing is finding what works best for you! Remember: meditation is not meant to be stressful but rather relaxing and rejuvenating.
2) Clear your mind
Before you begin meditating, you must prepare your mind to focus. Your body is an important part of meditation as well, but it’s easiest to start with focusing your mind first before moving on to other parts of your being. The best way to do that is by clearing your mind of all thoughts and distractions. You can do so by focusing on one thing at a time—such as counting backward from 10 or repeating a mantra over and over again—until you feel ready to move onto more advanced techniques like visualization or guided imagery. A good trick is to think about something mundane, such as what you had for dinner last night; soon enough, your mind will wander elsewhere and bring up new memories. When that happens, simply go back to thinking about dinner last night until you clear your mind once again.
3) Focus on your breathing
If you’re completely new to meditation, it might be helpful to try focusing on your breathing. Breath is one of those things that’s always there with us, and some research suggests that doing so can help reduce stress and improve concentration. Start by finding a quiet place where you can sit or lie down comfortably. Now focus on your breathing. Breathe deeply through your nose, paying close attention to how your stomach rises and falls as you do so. Notice any thoughts that come up; just let them go and return your focus to your breath. When you notice yourself getting distracted, simply bring your attention back to your breath. Over time, you should find yourself concentrating better—and being less stressed out when you don’t meditate regularly.
4) Practice gratitude
To increase your overall sense of well-being, you must find ways to be more grateful. There are plenty of ways to incorporate gratitude into your life: Try writing down three things you’re grateful about each day, or start a journal where you list at least one thing every night that made you happy or proud. You could also keep a visual reminder in your home to remind yourself to be thankful—like a quote on your wall or an inspirational picture frame. And try saying thank you as much as possible throughout your day; it will help put things into perspective and make you feel happier. It might sound silly, but trust us—it works!
5) Tune out the noise in your head
There’s a reason meditation teachers start off lessons with Find a quiet place where you won’t be distracted. You need to take a moment and clear your head before you start meditating so that you don’t have to fight through mental clutter when it comes time to focus. Being mindful of your breathing or counting down from 10 to 1 is fine, but trying to focus on your breath while simultaneously worrying about work will leave you frustrated and frazzled. If you can’t find five minutes to yourself, consider setting an alarm on your phone so that you can schedule some me time. It may seem silly at first, but once you get into a routine, taking care of yourself becomes second nature. (For more tips on how to make meditation part of your daily routine—and why it matters—check out The Science Behind Why You Should Meditate Every Day.)