B’s Tips To Grow Your Meditation Practice

B’s Tips to Grow Your Meditation Practice

Starting a meditation practice is one of the best things that I have done for myself! Meditation isn’t about escaping from your life; it’s about focusing on your breath and entering the stillness inside. Meditating allows you to be receptive to insights and receive enlightenment from your higher power.

Meditation is powerful, and has mental, emotional, and physical benefits.

8 Benefits of Meditation:

  1. Lowers blood pressure
  2. Improves blood circulation
  3. Lowers heart rate
  4. Lessens anxiety
  5. Lowers blood cortisol levels
  6. Increases feelings of well-being
  7. Lessens stress
  8. Deepens relaxation

If you are new to meditation, it can be a little overwhelming wondering if you are doing it right or if you will see any results.  When you start meditating you will notice how the mind seems to never be still.  Well that’s what the mind does especially in the beginning. Your thoughts about your past and future will be running wildly through your mind. You may even experience some anxiety about not doing the things on your to-do-list.

Feelings of failure for not accomplishing your expectations during meditation is just one of the obstacles you’ll face in the beginning. It can seem like a big waste of time.  So, if you’re starting a meditation practice or reviving your current one, (which I have had to do from time to time… no judgment J ), here are some ways to jump start and grow your practice.

10 Tips to Grow Your Meditation Practice.

  1. Get comfortable in a quiet place.

Whether you sit in a chair, on a cushion or with legs crossed, make sure your spine is straight and your head is upright.  Turn off your cell phone, TV, radio, and any other devices.

  1. Close your eyes or open them.

I close my eyes to block out any distractions but some find it’s easier to be more present with eyes open.  It’s good to experiment with both to see which works best for you.

  1. Try a guided meditation.

If this is your first time meditating it may be helpful to try a 5-min guided meditation and then increase your time

  1. Find the time that works best for you.

I enjoy meditating first thing in the morning before I start my day.  In the beginning, I had to set a timer on my phone to remind me.  There are also great meditation apps that will remind you.  During the day when you find yourself in a stressful situation, find a quiet place for 5 or 10 minutes to refocus.

  1. Focus on your breath

Focus your attention on the breath and on how the body moves with each inhalation and exhalation. Observe where the air enters and exits to focus your attention without controlling it.  It could be the chest, shoulders, rib cage, belly, or nostrils.  If your mind wanders, return your focus back to your breath.

  1. Your mind will wander.

Lots of people think meditation is about clearing your mind, or stopping all thoughts. It’s not. This can sometimes happen, but it should not be your goal. If you have thoughts, that’s normal. Our brains are constantly thinking… that’s what it does. Instead, just try to practice focusing your attention back to your breath when your mind wanders.

  1. Let them be.

When thoughts or feelings arise, and they will, you might try staying with them awhile. We tend to want to avoid feelings like frustration, anger, and anxiety, but just be mindful of what comes up for you.

  1. Discover the value of silence.

We are distracted by so many things.  Silence is powerful, healing, and restoring.  Learn the benefits of silence in meditating, walking, or riding in your car.

  1. Practice in community

Meditation done in community can be a very effective way to begin and grow your meditation practice. There’s something powerful, and motivating about being in a community.

  1. End with ease.

When your meditation ends, don’t jump up, gradually begin to open your eyes and move your hands, arms, and legs.  Enjoy to the fact that you have completed your session.

 

Practice, Practice, Practice.  This is what it takes to have a meditation practice. Make time for meditation daily, and hopefully you will be able to see life changing benefits.

 

Do you have a meditation practice?  What benefits have you received through meditation?  What has or has not worked for you?

 

Feel free to leave your comments below.

 

 

Live Well,

 

B

 

 

 

 

 

22 Comments

  1. Yoga and meditation are a great part of my life and I can only imagine what it would be like if I didn’t practise it.
    I definitely would recommend that people connect with a community and take an introductory class with a qualified teacher to help them start a regular practise.

  2. That’s a great tip about it being ok to keep your eyes open or closed. I noticed that my mind tends to wander when my eyes are closed but couldn’t put a finger on it until now. Thanks for the advice.

  3. Some really great tips. I loved the part where you talked about letting your mind wander. It’s human nature to think even when you don’t want too. However one need to divert their thinking to something pleasant rather than stressful

  4. I really need to start trying to meditate more. I used to do it quite often, and then I had kids (I know, the famous last words.) Really though, thank you for this post! Hopefully I will be able to start working in some time for meditation starting this week!

    1. Author

      I understand finding time can be a challenge especially when we have children to care for, maybe starting for 5 or 10 minutes will help.

  5. This year I started meditating using guided meditations and I love it! I try to meditate at least once a week and it truly does help me to feel more centered and less anxious throughout the week. These are great tips!!

    1. Author

      It is good to incorporate guided mediations into your practice, I do it often.

  6. Thanks for the inspiration to meditate. Only in the past couple of years, I’ve started to do some yoga and meditate over verses that are encouraging… not just thinking about nothing, like I used to believe you were supposed to do… but actually pondering faith pieces or using beautiful imagery… it’s so good!

    1. Author

      Absolutely, there are times when I do what’s call centering prayer and use a word or scripture to meditate on.

  7. Absolutely loved this article! 🙂 Meditation practice has always interested me, but I love how you broke it down into actionable steps to incorporate meditation into your daily routine. I just started meditating this week, and it is really helping me manage my stress. Thanks so much for sharing.

    1. Author

      Glad you have started your meditation practice and that you have found it to be helpful in stress management.

  8. There has been a growing trend of mindfulness in education. It can be extremely helpful for students to gain focus before trying to learn.

    1. Author

      Yes it’s a normal part of the process.

  9. I need to start meditation!! I’d no idea that meditation had so much benefits. Informative post!!

  10. I have heard so much about the benefits of meditation but I have never tried it. May be I am always in a hurry and never find time to relax. But I definitely need the ‘me’ time meditation offers. Thanks for the tips.

    1. Author

      Meditation can really help with relaxation.

  11. I spend a few minutes meditating nearly every day. I’ve found that I’m far calmer as I go throughout my days. Something that helped me when I was first getting started was the app Headspace. I took their 10 day challenge and was hooked! x

  12. I didn’t know meditation had so much benefits. I definitely need to start making more time for it.

  13. I have not got into meditation as of yet I am done some yoga and I am all here of that.

  14. Meditation is so important! With so much technology, work, families and social life.. it’s important to relax and refocus!

  15. Thank you! I always found it hard to meditate. I tried it so many times because of the great benefits it has but I didn’t know how to do it therefore very hard for me.

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