It is easy enough to suggest “meditation” as a method for anyone to lessen anxiety, become more focused, and possibly reach a heightened state of awareness. I have failed at this miserably and wasted enough time judging my inconsistent meditation practices to know that in order to achieve a goal of improvement, it is essential to release any notion of measurement. It is far more important to just begin and keep a simple log as a reminder. While getting started repeatedly does not feel like progress, the following approach and tips from Farnoosh Brock of Copy Blogger may be as helpful for you as they have been for me.
“There are many types of meditation; you can go to retreats, classes, or group meditation sessions.You can also meditate on your own.The most practical and effective type of meditation... is done on your own and in the privacy of your own home.
You can choose from two different routes. You can use a guided meditation technique where you listen to CDs and podcasts of experts leading you through meditation. Or you can meditate on your own, and you do not need a diploma from a yoga school or an approval from a Buddhist temple, I assure you.
No prior experience is needed to follow these instructions. You only need to be willing.
• Decide to do it- Tell yourself you are willing to give this a fair shake. Nothing happens without a mental commitment.
• Find a time and a space in your home that is comfortable, inviting, and quiet. That means no pets, no children, no partners or spouses. The good news is that you can even use your closet, so no excuses either!
• Sit on the floor or on a cushion- Sit crossed legged but be sure that you are comfortable and if need be, have your back supported by a wall for a tall spine. Meditating on the floor has an impact that cannot be replicated on other surfaces because when seated on the floor – or on your cushion – you have a physical connection with Mother Earth. The simplicity of this act combined with a straight spine does wonders for your mind.
• Put your hands on your lap- Be relaxed and receptive. When you know what to do with your hands, it immediately helps you to relax.
• Choose a mantra -This is a phrase that you keep repeating to yourself during meditation. It can be a question you ask, a problem you want to solve, or a mental block you wish to release. The answers will come to you.
• Close your eyes and begin breathing - Let the meditation start. Tune into the silence. Let your thoughts come and neither reject nor acknowledge them. Repeat your mantra over and over. Just listen. Stay as little as 5 minutes or as long as 30 minutes. When you are finished, slowly come out by opening your eyes, rubbing your hands together, and sitting another minute or two before getting up.
Forgive yourself when you slip!
Nothing works if you do it only once, or sometimes even ten times.
Meditation is a practice and you need to develop a habit around it. Habits are built over time, and with consistency. When you sit still for 5 minutes every day for a week, you have a start. When you sit still for 10 minutes every day for a month, you have momentum."
When you feel compelled to meditate and to tune into the solitude, then you have a strong habit.
This is all great but we are human beings. You will slip here and there. You will miss a day now and again, so remember what makes or breaks the return to meditation: forgiving yourself instantly for those times when you slip, just let it go, and then pick it back up the following day.”
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