Now that you’ve decided to invest time and effort into learning how to meditate, you may be ready for a guide to help you on your path. And what a wonderful pursuit! Meditation offers many benefits for your health, including improved concentration, less stress and anxiety, and more joy in your life.
Setting aside a committed time is a very important component of meditation. Sometimes this is the hardest part because it’s so easy to let everyday stress get in the way. I know it’s really easy to say, “I don’t have time right now,” or I’m just too tired.” In fact, I say those things all the time. When you make those excuses, however, it’s important to remember that they are precisely why you need to meditate.
Make sure that everyone respects your commitment. You need a quiet space where you won’t be interrupted if you want to be successful.
Make a Commitment to Learn How to Meditate
The first and probably the most important aspect of learning how to meditate is to commit wholeheartedly from the outset. Daily meditation is the key to creating a lifelong habit. When you speak of meditation, let everyone know that you will meditate as part of your routine. Do not say that you are going to “try” meditation; that only sets you up for an easy escape from the beginning.
Make sure your words and actions align with the commitment to meditate. Remember what Yoda said. “Do or do not. There is no try.”
Pick a Time for Daily Meditation
Pick a time of day or night and make a commitment to stick to that time. Make sure you choose a time that will always be convenient for you without disruptions. If that means locking yourself in your room before bedtime, get a sign that says that meditation is in practice and do not disturb.
If you choose to practice meditation in the morning, get up a few minutes earlier every day to begin meditation. Many people feel that this is the best time to meditate. In Ayurveda, yoga and meditation are a regular part of a healthy morning routine. But don’t feel like you have to meditate in the morning if that just doesn’t work for you. When I first started to meditate, I did it in the afternoon when the house was quiet, and the chores were done for the day.
When you’re first learning how to meditate, it’s more important to choose a time you can realistically commit to than one that will end up being your excuse for not meditating at all.
How Often Should You Meditate
When you first learn how to meditate, keep your expectations in check. Start off slowly and increase the time gradually. This way, you won’t start off on too high a level with too many expectations, and you will not be disappointed. Give it some time.
Start off with a few minutes each day at your chosen time. Even five minutes is a great start. You’ll feel calm and refreshed if you can start with 15 minutes, but again, don’t set yourself up for failure. Start with what you can actually do.
Correct Your Posture
Another important aspect of meditation is your posture. A pose that is too rigid or too loose will diminish the meditation experience. Sit with your spine upright but not too stiff. Sit on the floor on a comfortable blanket or mat if you’re able. If sitting on the floor is too difficult or painful, you can sit in a chair. Avoid meditating in bed because you’re likely to fall asleep – unless that is your goal, of course!
Your neck should be straight, and your shoulders should not be slouched. Remember to relax your arms and legs. I was taught to visualize a string attached to the top of my head. Imagine it being pulled straight up toward the ceiling. Now hold that position and let your chin drop slightly. It may take some time to adjust your position, but over time, you will realize what the right position is once you have experimented.
How to Meditate Correctly
You’ve made your time commitment, and you found a comfortable position. Now it should be easy, right? Well, yes… and no.
One of the things I hear most from beginners is that they “can’t” meditate correctly. This is untrue, and I will tell you why.
Meditation is a practice. That means you will always be learning, growing, and improving. There is no “correct” way to do it, and you must find what works best for you. Just because you struggle to clear your mind doesn’t mean you can’t meditate. If you get frustrated because your mind is racing with thoughts, remind yourself that this is actually part of the practice!
You meditate whenever you realize that your mind is wandering and bring yourself back to that calm space. The goal of meditation is to teach yourself to release those things. It takes time to learn, but the more you practice, the better you get, just like anything else.
This is why I often tell people to start with just five minutes. For five minutes, just focus on breathing in for four counts, holding for four counts, and releasing for four counts. That’s it. Just breathe and count for five minutes. Will your mind wander? Maybe. But that’s okay. After a few days, you’ll notice your mind wandering less. Soon you’ll be practicing for longer periods, and before you know it, your mind will know that when you “assume the position,” it’s time to become quiet.
And then all kinds of wonderful things will start happening.
What’s Next
Now that you’ve learned the basics of meditating, you might want to learn some different techniques. As I already mentioned, there are many ways to meditate. If you’ve failed before, you may just need to find the best technique for you. I’ll discuss some meditation techniques in the next article.