Around 40 million Americans live with anxiety. We all get anxious from time to time, especially with our busy lifestyles. Whether you have anxiety or not, learning to slow down and relax is important.
Meditation is often recommended for people looking to manage anxiety or stress. The good news is meditation is easy and affordable. You can often do it effectively in your own home or the office.
Meditation can seem difficult for beginners though. These five inspirational meditation tips will help you get started.
1. Choose a Time and Place
You’re more likely to meditate if you make time for it in your schedule. The good news is you don’t need to make a lot of time to meditate, especially not right at first.
You may build in longer meditation sessions over time, but most meditation tips for beginners suggest short sessions. Most people find three to five minutes is a good length to start.
Your next concern should be where you meditate. Pick a quiet place away from distractions. You don’t need to go far though, as another room or another spot in the office is often a good place.
Make sure you have a comfortable space where you can sit or lie down with ease.
2. Incorporate Other Exercises into Meditation
Many meditation tips suggest using other exercises to get ready to mediate. This could be a physical activity like yoga. It could also be something as simple as a breathing exercise.
If you want a more spiritual or focused practice, you may want to incorporate prayer, mantras, or intentions. You can use a mala to count prayers or breaths as you meditate.
3. Understand Why You’re Meditating
Before you begin to meditate, it’s important to understand why you’re meditating. Understanding what you want to accomplish will affect how to mediate.
Many people think that the point of meditation is to increase focus or not to think at all. The point of most meditation is to be aware and mindful of what’s happening, but also to let it go. Achieving a balance is difficult, even for seasoned practitioners.
For beginners, a good starting place is letting go of judgment. If your mind wanders, allow it to come back to your point of focus without criticism.
4. Meditation Tips for the Gaze
During meditation, you want to direct your “gaze” inward and be aware of yourself. You may want to start with your eyes closed, so you can tune out any outside distractions.
As you practice more, you may want to leave your eyes open in a soft gaze. It’s harder to keep internal focus this way, so even seasoned practitioners close their eyes.
5. Be Gentle with Yourself
Meditation is not a zero-sum game. It’s okay if you don’t do it every day. Sometimes, when we’re distracted or upset, we may not have a very good meditation session.
These things are natural and normal, so don’t be too hard on yourself if you skip a meditation session. What’s more important is that you strive to use meditation when it benefits you.
Take a Moment with Meditation
Meditation is an easy, affordable, and powerful tool to help you achieve more balance in your life. The next time you feel stressed or anxious, reach for these meditation tips.
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