How To Develop A Daily Meditation Practice? Tips For Beginners

Thursday, February 9, 2023, 16:29

Meditation is defined as a practice where one uses techniques by focusing their mind on a particular object to achieve a mentally clear and emotionally calm state. Since ancient times, meditation has been practised in several cultures all over the world [1].

Meditation encompasses a variety of stages, types and subtypes.

At times, you may be required to sit and think about all of the events of the day, and at other times you may have to shut your mind off and do nothing. There are times when it is necessary to simply allow your thoughts to flow freely.

The Benefits Of Meditation For Your Mind And Body

Meditation relaxes the mind. According to science, the benefits of meditation are as follows [2][3]:

Reduces stress
Manages anxiety
Improves sleep
Helps control pain
Helps decrease blood pressure
Promotes self-awareness and emotional well-being
Improves concentration and attention span
May help fight addictions
May help reduce age-related memory loss

How To Develop A Daily Meditation Practice?

Considered as a type of complementary mind-body medicine, meditation may enhance physical and emotional well-being. However, many find it difficult to genuinely meditate because let's be honest, finding some peaceful time in our everyday busy lives is almost impossible.

What are the benefits of meditating daily?

Practising meditation can provide you with a sense of calm, peace, and balance that can improve your mental and emotional health. You can also use it to relax and cope with stress by refocusing your attention on something calming. Meditation can help you learn to stay centered and keep inner peace [4].

Meditation is not a magical trip to the world of 'nothingness,' instead, it aims for mindfulness which helps manage and process our thoughts and actions.

Here are some tips for making meditation a daily habit:

1. 5 minutes, 3 times, 1 week

While daily meditation is a great goal, you do not need to jump straight in at 30 minutes (or longer) every day. Beginners are advised to begin with five minutes of guided meditation, three times a week, and gradually increase the frequency as meditation becomes part of their daily routine [5].

2. Time it right

Various sources recommend various 'ideal' times for meditation, but in reality, you should meditate whenever it is convenient for you to do so.

If you force yourself to meditate at a time that does not work with your schedule and responsibilities, you will likely just end up feeling frustrated and unmotivated to continue. Instead, try meditating at different times to determine what feels most effective.

3. Get comfortable

Choose a comfortable position and prepare to sit still for a few minutes. You may sit in a chair with your feet on the floor, cross-legged, or in any other position that is comfortable for you [6].

4. Don't give up

Developing a new habit takes time, so don't be discouraged if meditation does not seem to work for you right away. Instead of focusing on the reasons why you are unable to overcome difficulties, consider what you are experiencing with curiosity and an open mind.

5. Try meditating with an app

There is an app for almost everything these days, and meditation is no exception. Guided meditation can be an effective tool for encouraging daily meditation habits since it can help guide the active mind back to the present moment.

On A Final Note...

Meditation does not have a right or wrong method. You will be more successful when you practice in a way that is most comfortable for you, so don't be afraid to try different approaches until you find one that is ideal for you.

Instead of meditating once a week for 45 minutes, experts recommend choosing your free time to meditate every day for 5-10 minutes.

Disclaimer: The information provided in this article is for general informational and educational purposes only and is not intended as a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or a qualified healthcare provider with any questions you may have regarding a medical condition.