Meditation for beginners: 11 tips to start a regular practice

The most important practice I have started in the last years is meditation.

It helped me become more calmed, grounded, and to start my day more appreciatively.

I won’t say it’s easy because is not. That’s why is called a practice. You get better at it the more you practice.

These tips are meant to help you start a meditation practice and keep going.

1. Start by sitting for 5 minutes. In the beginning, start small. Start by sitting for 5 minutes, and then increase the time by adding a few more extra minutes.
2. Do it in the morning. I say this because if you do it in the morning, before your to-do list, it will give you energy, and you’ll start your day more mindfully. If you’re not a morning person, try to do the practice at the same time every day, making sure it becomes a habit.
3. Check the way you feel. After you settled into your meditation position, start by acknowledging the way you feel. How is your mind? Busy? Tired? Anxious? Whatever you’re feeling know that it’s okay to feel what you feel. This is the reason you’re there. Then breathe into that feeling.
4. Do a body scan. Notice how you feel within your body. What sensations are there in your legs. Do you feel your face or your toes? This will keep you connected to your body.
5. Count the breaths. Meditation does involve focusing on the breath. Making sure you don’t get attached by it is the key. Simply allow things to unfold naturally, noticing the rising and falling sensation it creates in the body.
6. Don’t get caught up in “I’m not doing it right”. By simply noticing things as they are. When you notice your mind labeling, commenting, and making opinions about things, you’re judging. Just notice that, and let it go. Return your attention to your breathing.
7. Get to know yourself. Meditation is a useful tool to get to know your mind and the way it works. Just allowing yourself to see the thoughts that arise you’ll begin to understand yourself.
8. Try a guided meditation. Guided meditations are helpful because someone walks you through each step of the meditation. I find Headspace very helpful.
9. Don’t try too hard. Whatever happens in your meditation session is okay. Meditation at its best is relaxing and effortless. So there is no real effort involved, just being consciously aware. So don’t work too hard at it.
10. Acknowledge yourself when you’re done. Be grateful for showing up, for doing the practice and for taking the time for your well-being.
11. Commit to meditating for at least a month. This will allow you to acquire the basic skills, and begin to see the real benefits it can bring.

Meditation isn’t always easy. Each practice is different and has a lot to do with the way you feel that day. What is certain is that has amazing benefits. I encourage you to start today.