While meditation is a simple practise of bringing your attention into the present moment, it is not always easy. Here are some of the most commonly asked questions which will hopefully help you get started!
1. Where should I meditate?
I’ve personally found that the position where you’re most comfortable in is usually the way to go. You can sit on the floor or on a chair. Try not to slouch too much but then again allow the natural curvature of your spine to remain (upright not uptight)
You can even meditate lying down although if you’re likely to fall asleep I don’t recommend it.
2. How Long should I meditate for?
If you are new to meditation, the best thing to do would be to start with just 5 minutes a day and slowly build it up over the course of a few weeks. The important thing here is consistency. Meditating for 10 minutes a day is far better than meditating for an hour for one day a week!
3. How do I actually Meditate?
The fundamentals of meditation involve just bringing your attention towards breathing. You can do this by either counting your breaths up to 10 or simply repeating “in, out… in, out” in your mind with every inhale and exhale.
When your mind wanders (which is inevitable), do not attempt to force your attention back to your breath or become frustrated that you’ve lost concentration. Simply accept the thoughts or emotions that arise without judgement and then slowly guide your attention back to your breath.
NOTE: Noticing that your mind has wandered is the essence of meditation, you are becoming aware of your mind’s actions!
If you are having difficulty focusing on your breathing. Try bringing your attention to the physical sensation of breathing. Where do you feel it most? Your chest? Belly? Lungs?
Every time you lose focus, bring your attention back to the physical sensation and it will slowly become your anchor.
4. Making meditation a Habit
Now that you know the basics of meditation, here are a few tips which may help you to make meditation into a habit.
- Find a time of day which best suits you. It doesn’t matter if it’s the first or the last thing you do during the day. It’s totally up to you!
- Guided meditation can be helpful especially if you’re just getting started. I’ve found that apps like “Headspace” and “Buddhify” are brilliant choices if you need some help.
- Having a set place in your home where you meditate can also be helpful. A quiet and peaceful surrounding can make your meditation experience much more successful
- Do some preparation! This can simply be a few stretches or yoga poses which will help improve circulation and make you feel less restless when you meditate
I hope this guide has given you the knowledge and encouragement you need to start meditating. Here’s some more information if you want to find out about the benefits of meditation or some of the issues you may encounter when meditating!