5 Expert Tips That Will Help You Get More Out of Your Meditation
You’re awake but you haven't opened your eyes yet, the checklist of to-do’s activates in your mind. You check your phone to make sure you didn’t miss anything on your mental to-do list or your calendar. Great…. As you wake up, an email arrives, demanding an immediate report. The weight of stress bears down on you, making your day feel like it's already ruined before you even get out of bed.
You’re not alone.
This happens more often than you think. If you’re looking for ways to decrease your stress levels and just want to have an overall better day then you’ve probably heard of meditation. But did you know that studies have shown 200-500 million people in the world are meditating with a proven rate of reducing anxiety by 60%.
Understanding Mindfulness and Meditation
Meditation has been practiced for thousands of years. It dates to Eastern traditions in India and Asia. There have been many forms of meditation that are practiced in these cultures. Some forms you may already be familiar with. Meditation can be done by just focusing on your breathing, to repeating a mantra.
It’s all about training the mind to focus on the present moment and creating an awareness of your thoughts and feelings without judgment. Mindfulness is a state of being that comes from the practice of meditation. It's an awareness of the present moment, that has a non-judgmental attitude and a sense of calm.
The goal is to quiet your mind giving you a sense of calm and serenity. It helps you focus on the now and being present. It cuts out all the noise and keeps you centered.
Benefits of Mindfulness and Meditation
There are many benefits to practicing mindfulness and meditation, both physical and mental. Research has shown that regular meditation can lower blood pressure, reduce symptoms of anxiety and depression, and improve sleep quality. It can also help increase focus and attention, boost creativity, and enhance overall well-being.
In addition to the physical and mental benefits, meditation can also help us develop a greater sense of compassion and empathy towards ourselves and others. It can encourage us to be more patient, kind, and understanding, which can improve our relationships and increase our sense of connection to the world around us.
Check out these 5 tips that will help you get more out of your meditation.
5 Expert Tips That Will Help You Get More Out of Your Meditation
Consistency is Key
Start small: Begin by meditating for just a few minutes each day and gradually increase the amount of time you spend meditating.
Find a quiet space: Choose a quiet, comfortable space where you won't be disturbed during your meditation practice.
Focus on your breath: Concentrate on your breath and the sensation of air moving in and out of your body.
Be patient: Don't expect to see immediate results from your meditation practice. Consistency is key, and over time, you will begin to see the benefits.
There are various forms of meditation such as mindfulness, spiritual, focused, movement, or mantra meditation. The key is to pick one that resonates with you and stick to it. Continue to practice your form of meditation let’s take mindfulness for instance. You don’t need a yoga mat or any fancy equipment, all you need is a nice quiet place you feel comfortable and just begin to breathe.
Focusing on your breath or even watching your chest move inward and outward. You then start to become more and more focused on your breathing. And don’t worry, if your mind wanders just gently bring your thoughts back to breathing. Taking a deep breath in and out.
Studies found that 70-80 % of people that consistently practice meditation see long term benefits and improvement in their overall well-being.
Here are some benefits of practicing meditation long term:
Lowered blood pressure
Improved sleep
Reduces stress
Increasing patience
Improved problem-solving skills
Enhanced mood
Healthier aging process
Greater sense of empathy & compassion for others
2. Set an Intention
Before you start your meditation, take a minute to set an intention. This can be something you hope to achieve from your meditation, here’s an example "I am developing greater compassion towards myself and others."
Setting an intention can help give your practice a sense of purpose and direction, this will help you stay focused and engaged. Setting intentions in meditation helps strengthen the connection between mind and body which helps with the self-doubt that can sometimes creep up.
Creating a meditation intention is like creating a personalized roadmap, marking the route you want your meditation to take. It helps guide what you want to include and achieve with your meditation practice. Setting an intention can also boost your ability to manifest your goals.
Intentional Meditation Examples
If you have never set an intention for your meditation before, now is the perfect time to start. Adding intentions to your sessions can help you focus and get more out of them. Here are some sample meditation intentions to get started, but feel free to adjust them to match your own goals and life.
- Naturally manifest happiness in my life
- Allow myself to be vulnerable
- Forgive those who have hurt me
- Be open to success
- Make time for myself every day
- Embrace change
- Find balance in my life
- Make healthier decisions for myself
Sitting comfortably, taking a deep breath, and allowing the intention to come to you is also a great way to start. Listen to what your intuition tells you and choose the intention that resonates with you the most at that moment.
3. Take control of your day – meditate first thing in the morning.
Don’t check your phone.
These days most of us are completely glued to our phones, we wake with our phone, go to the bathroom with our phones, even use our phones while were eating. Our phones are in our hands all the time. In a world where our phone is our connection to the world, we tend to not take too many breaks without them.
71% of people check their phone within 10 minutes of waking up.
Looking at your phone instantly disconnects you from yourself. It causes stress and puts you in a state of anxiety. Take back the control, and resist the urge to check your phone first thing when you wake up. Instead, try reaching for a glass of water to start and begin your day hydrating.
4. Time Yourself
You’re sitting down in your quiet space, intentions set, focus ready and you close your eyes…
You start to draw your focus on your breathing, but you can’t help but wonder how long its been and how long should you sit there?
Setting a timer will help keep your mind on your meditation, think of it as one less thing to worry about. Instead of making sure you leave the house on time for work, or remember to make time to let the dog out. To avoid the stress, setting a timer with a gentle sound to remind you will help boost your focus on the present moment during your meditation without any distractions.
Setting a timer can also help you become accustomed to meditating for a certain amount of time. Instead of worrying about time constraints during meditation, simply set a timer and let it be your guide.
Using a timer can train your sense of time without relying on a timer in the long run. Think about practicing meditation without a timer or with music if you're looking for an added challenge.
Remember not to choose a timer with a loud alarm that could startle you out of meditation. There are plenty of options for meditation timers, such as phone apps or gentle alarm clocks that have soothing sounds to gently bring you out of your meditation.
5. Use Guided Meditations
If you're new to meditation or struggling to stay focused, guided meditations can be a helpful way to stay engaged and focused.
Now, close your eyes, and picture this: You’re sitting on a beach, you feel the sand in between your toes, the Seabreeze brush across your face, the wind gently blowing in your hair.
You’re feeling relaxed, very calm, and safe. You scoop up a seashell sitting by your feet.
Picture yourself unloading all of your worries and stress onto it.
You place the seashell into the crashing waves and watch as it disappears into the ocean taking it further and further away.
Soothing, isn’t it? That was a form of guided meditation.
During guided meditation, an experienced teacher acts as your guide, describing calming visuals and scenarios. This mind-body practice has gained popularity due to its mental and physical benefits.
There are many apps and websites that offer guided meditations on a variety of topics, from stress reduction to self-compassion.
Check out some of the resources I listed to help you with your guided meditation.
Resources for Enhancing Your Mindfulness Practice
If you're looking to deepen your mindfulness & meditation practice, there are many resources available to help you. Here are a few to consider:
HeadSpace
Calm
Insight Timer
Conclusion
Meditation has been practiced for centuries and has been shown to provide so many benefits to the mind and body. The science behind meditation has shown that consistent practice can promote positive changes in the brain, which can improve emotional regulation, reduced stress, and increased overall well-being.
By sticking to a routine, setting your intentions, not checking your phone first thing in the morning, and setting a timer, you will get the most out of your meditation.
Will you try to start your own meditation routine?
Resources
https://www.mayoclinic.org/tests-procedures/meditation/in-depth/meditation/art-20045858
https://www.nccih.nih.gov/health/meditation-and-mindfulness-what-you-need-to-know
https://health.ucdavis.edu/blog/cultivating-health/10-health-benefits-of-meditation-and-how-to-focus-on-mindfulness-and-compassion/2022/12
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