6 Steps to Building a Daily Meditation Practice
Professional acrobats orchestrate their movements to such perfection that it often renders you speechless. A person in mindful meditation cuts a picture of stark contrast. It is as if he/she is doing nothing. But don’t let that deceive you.
Venture a few steps into meditation, and the difficulties are revealed. Most people find it inconvenient to stay at it even for a few minutes, let alone understand how to begin a daily meditation practice. Yes, meditation can be challenging but you will find it easier once you begin to appreciate its many benefits. This article will give you six valuable tips to get started.
The Right Setting
If you can’t read this piece amidst a commotion, you can’t certainly start meditating unless there is peace and quiet around. The secret to cracking the case of how to begin a daily meditation practice starts at setting the right atmosphere to meditate. Ideally, pick a spot that doesn’t get frequented by your family members and also provides you with some privacy to work through your thoughts. You may even consider building a ritual around the process by incorporating scented candles or soothing music to enhance the ambience. And if you feel most comfortable in the presence of someone, consider keeping their photos or mementoes near.
The Correct Posture
You’ve probably seen photos of people meditating while seated in the classic Lotus Pose or Padmāsana, i.e. the posture of perfection and stability. It’s important to remember that it takes time to get used to the level of flexibility that such postures demand. Just as you cannot expect to perform Mozart’s Sonata No. 11 on the first day of your piano lesson; neither can you pull off meditative postures in the early days of your meditation.
Luckily, the practice doesn’t stipulate any particular asana. Do what feels natural and comfortable, be it sitting in a chair or lying down on a yoga mat. You’ll have the most success when you practice in a way that works for you. Because if your body is not at ease, you will never gather enough concentration to stay mindful.
The Right Time
Often talked about is the “ideal” time to meditate but in reality, there isn’t a particular time that works for everyone. We come from different individual circumstances and have day-to-day responsibilities, thus our schedule allows free time at different points of the day. If you force yourself to sit through a time that doesn’t sit well with your other responsibilities, you will most likely end up feeling discouraged to continue with meditation.
Instead, try meditating at a time that works best for you. A bit of trial and error in the beginning and you will soon zero in on a convenient time. It might be early morning, before you go to bed, during your break, or even on your way to work. Whatever time you pick, make an effort to keep with it.
Set Smaller Goals
Just as in any other practice, keeping realistic targets, in the beginning, is the key to understanding how to begin a daily meditation practice. I would advise you against being over-ambitious because, at the onset, you may not feel relaxed at all. So start with 30 minutes a day or so, but anything as low as even five minutes would serve. Work your way up gradually. If you find your goal of 30 minutes elusive, don’t beat yourself up, even 10 to 15 minutes of meditation per day offers benefits.
Consistency is the Key
Meditation can be tough, to begin with, as emotions and thoughts will knock at the door of your tranquillity. You would find them robbing you of the state of mind you yearn for. But if they distract you 100 times, you have to bring back your focus 101 times.
Learning to practice acceptance and curiosity within meditation will eventually help you build self-awareness. And, while mindfulness is something we all naturally possess ~ when we practice meditation on a regular basis, it’s more readily accessible to us. Remember that it takes time to form a new habit, so even if your goals aren’t met, don’t stop. Continue practising to make meditation a part of your daily routine.
Guided Meditation
Are you still uncertain about how to begin a daily meditation practice? Switch to your Smartphone when in doubt. You’ll find apps to help you begin your guided practice, with a few even helping you track your progress. Make sure you switch off other notifications and use your app of choice only as an aid for your meditation.
Here are a few ~ Headspace: Meditation and Sleep. Smiling Mind: Mindfulness. Sadhguru: Yoga, Meditation & Spirituality. Insight Timer: Guided Meditations.
Let’s Get Started
Here is a step-wise instruction to get you started with meditating:
- Pick a spot where you feel relaxed. Sit or lie in a comfortable position.
- Let’s start small. So set your timer for four to five minutes, to begin.
- Close your eyes and focus on your breathing. Feel the inhaled air filling your lungs, and notice the sensation of each exhale. Do not try to control your breath in any way; be natural.
- You may find it challenging to sustain your focus on breathing. Thoughts wander ~ don’t resist. Let them draw closer, touch the walls of your mind and leave. Ease your mind back to focusing on your breathing.
- When your timer goes off, open your eyes. Look around and see if anything feels different. You might experience some change or not. It can take many sessions for a person to start noticing the benefits of meditation, but some have claimed to feel them very early on. Remember that if you invest time into this practice, you will evolve into a person more mindful of your experiences and surroundings.
To conclude: Meditation is all about learning how to remain in the present moment. It brings clarity to your thoughts that let you make better decisions. So, learning how to begin a daily meditation practice is the key here. Incorporate the above guidelines to reap the benefits of steady meditation practice.
Have you tried meditation? Share your experience below.
Observe your feelings like the waves in an ocean.
Some are intense, some are gentle. Some are loud, some are quiet. But all waves come and go.
Breathing in, I feel.
Breathing out, I let go.
I echo your sentiment, Prajapati.
Not a truer word said ❤️.
The art of mornings is meditative. This is where we can incorporate mindfulness and decide how we relate to everything around us – our people, our high emotions, our low emotions, unexpected events, along with our levels of acceptance and discernment.
Very true, Navin. Thank you for this perspective.
This is worthy of deep thought. These words I need to focus on right now but very hard to put into practice when life throws us a hurricane. I will try today to focus on them regardless, thank you for sharing.
Thank you for sparing your time and reading this, Rhithul.
✨Focus on your breathing.⠀⠀⠀⠀⠀⠀⠀⠀⠀
Inhale slowly through your nose… then exhale slowly.⠀⠀⠀⠀⠀⠀⠀⠀⠀
✨Meditate.⠀⠀⠀⠀⠀⠀⠀⠀⠀
Join a meditation class or use a meditation app.
✨Progressive muscle relaxation.⠀⠀⠀⠀⠀⠀⠀⠀⠀
Lie down on the floor, tighten your body and then relax.⠀⠀⠀⠀⠀⠀⠀⠀⠀
✨Visualisation.⠀⠀⠀⠀⠀⠀⠀⠀⠀
Imagine a relaxing place and focus on the details.⠀⠀⠀⠀⠀
Take a gentle walk be mindful of your surroundings, keep your focus on the plants, the trees, the sunshine, the clouds…⠀
Thank you for resonating with this and your sweet comment, Krishika.
Yes to this! Amazingly empowering when that choice becomes freely available to you… And, on that note, I’d be lost without my morning meditation!
So glad to hear this, Preeti. Thank you very much!
Yes! And once you start, you will see the beauty in everything. Such a wonderful reminder! Love your heart, Tanya. ❤️
Oh ~ you’re so sweet, Pranay. Thank you!
Such a beautiful post! Silence helps us understand ourselves and tune in to our inner wisdom and creativity.
Just so you know, you always share the deepest and most raw information with us, Tanya. Forever grateful.
You’re the best ~ always such a compliment from you, Swapnil!
Thank you for sharing this! ❤️
Today’s mediation reminded me I don’t stop and breathe mindfully often. Everything I surrounded myself with brought me back to my breath.
So stop and breathe right now. Take a deep breath in, hold it and sigh it out.
Thank you for sharing your wonderful thoughts, Goutam.
Remember to take care of yourself, your body, your mind and what you give your attention to. Get this right, and things will start to shift.
Sending you love, light and good energy, Tanya. Happy Monday! ✨
How nice of you, Anuradha. Thank you!
Great post, Tanya!
Once you begin to listen and respond, then the power of Meditation will begin to emerge within you, and you will begin a greater journey in life… You will find yourself finally coming to your deeper senses. You will find yourself finally beginning to tell the truth in your own experience.
Thank you for your warm appreciation, Ansar.
So true this ❤️.
“Meditation is like a gym in which you develop the powerful mental muscles of calm and insight.”
…everything just flows better and more effortlessly. Synchronicities happen.
Delighted, Indrajith! Thank you so much for joining in.
“The farther backward you can look, the farther forward you can see” – Winston Churchill
Meditation minute:
Take a moment to quiet your mind and watch the clouds go by. Just.one.minute.
#meditationpractice
Quite true. Thank you for feeling deeply, Vaishali.
That’s right ❤️.
Did you know that you can find a deeper sense of harmony and alignment through seasonal, aligned meditation practice? So, begin your journey with meditative exercises, seated meditation practices, mindfulness exercises and daily rituals … to harmonize your inner and outer worlds.
Thank you so much for joining in and sharing your lovely thoughts, Mitali.
Just remember ~ you can have a better life experience with less stress & more peace if you want it and do the work.
On a side note: It’s such a joy and an honour to spend time here on your blog and read your wise words, Tanya. I look forward to continuing to share this restful, peaceful space with you.
Always a delight to have your appreciation, Vivaan.
Slow down, breathe. You got this. ❤️
Above all else, remember to have compassion for yourself as you learn and go through the process of making positive changes that will better you in the long run. It takes time and growing pains but like anything, with practice, you’ll see results.
Thank you for that reflection, Kaveri.
Grateful for this today. ❤️
Of all the roads we take, it doesn’t matter to walk fast or slow. You just need to find your own pace and keep walking.
Thank you very much, Chandrika! I’m greatly encouraged.
Your greatest teacher is your own heart if you are willing to listen… I seriously am looking forward to using your insightful tips way more than you can imagine, Tanya. 🙂
I’m delighted to hear this! Thank you, Divya.
Meditation will shift your mood & make things feel lighter in an instant.
To add to your post, I would say that many give up on meditating because they are trying to force themselves into an approach to meditation that doesn’t suit them. Finding a way of practising that is right for you is just as important as a commitment to a regular practice.
Absolutely right you are, Mridula. Thank you for sharing.
Loving-kindness meditation or ‘Metta’ meditation is an ultimate form of generous and selfless love towards ourselves and others.⠀
With loving-kindness meditation comes self-compassion, increased focus and attention, and a deep sense of emotional strength that balance our thoughts and actions.⠀
⠀
What better time than now to engage with this beautiful practice.
Always full of joy and wonderful things to say you are, Pavitra. Thank you so much!
Love it ❤️
Thank you for inviting us to go to the least quiet area of our home and closing our eyes for ONE minute. ✨ I‘d like to think that everyone, no matter how busy, has 1 minute they can set aside for themselves.
Now imagine incorporating Meditation and Mindfulness into your everyday life.
Thank you for your feedback and suggestions for my readers, Ayushi.
I absolutely love this! 🙂
Breathe deep and slowly out – put all your focus on the sensations. When you feel your mind wander, gently bring it back to your breathing. Notice how you feel after. Just 5 full minutes of deep breathing and focusing on the present moment can bring you focus, calm and clarity.
Go with the flow & see where it takes you…
Really insightful 🙂 I believe in you!
On that note, nothing will benefit your life more than reflecting on what adds or subtracts value to your life… then doing the necessary work to make adjustments.
Glad you’ve found the post helpful, Varshini.
STOP whatever you’re doing, and take a moment to just be.
Yes! Let’s start making our self-care as important as our long list of deadlines.
Glad to have your approval, Gautam.
Love your inspiring reminder, Tanya! And, the meditation does not have to be for long – even 10 seconds is great to train your ‘meditation muscles’, as I call it. 🙂
Thank you, Manish. It’s so satisfying to see you enjoying my work.
That’s exactly what I love about meditation… you feel the difference within your body within just seconds. ✨
It allows you to really reflect on the situation at hand and eliminate the rest of the noise. To bring you peace within yourself, cultivating a healthier mind which will also lead to a healthier body.
So glad to hear this, Aravindh! Thank you very much for sharing my views.
How did you connect within?
You just need to allow yourself some space, stop the distractions and listen.
When you allow yourself some space … The answers will always present themselves to you … The clarity will always come.
Thank you for resonating with this, Sonia.
I’ve now been meditating for almost 3 years and practising yoga for 11. These simple rituals have helped shaped me as a person, improved my health, and brought me endless joy but there was a time when they were brand new and unfamiliar territory. All it started with, was a decision.✨
Glad to hear this, Simran. Thank you very much indeed!
Beautifully stated, Tanya. ❤️ A state of harmony in the body is the result of finding peace in your life via meditation, but it’s also a result of proper diet, exercise, and sleep.
Thanks so much sweet soul!
Love this share!
My intention with meditation is always to clear all of the negative energy and release everything that is no longer serving me. I hold the intention of light, pure love and protection. ✨✨✨
Thank you so much for commenting, Priya.
Beautiful.
Sometimes the most productive thing you can do is to relax. Schedule 5 minutes of meditation a few times during your day to reduce stress levels and give your energy levels a boost.⠀⠀⠀⠀⠀⠀⠀⠀
Glad to hear it, Tusmita. Thank you for following along.
This so resonates with me right now; dropping a ❤️.
By the way, inspiration brings progress daily. We’re all in it together!
So very flattered by your comment, Pooja.
You did a beautiful job here, Tanya.
Surrender to the position of rest with your breath and presence and cue words to guide the mind and body to completely relax. This helps slow down the brain waves to help find that deep restorative state where you can then initiate your own healing powers. ✨✨✨
Thank you for your kind words, Samridhi.
Yes, do more things that will make you forget to check your phone. 🙂 Here’s looking forward to opening hearts and minds to accept and integrate this practice.
Thank you for being a constant light to me and others on this platform! Love your work so much!
Thank you, Piyush. I’m glad you find the content useful.
Thank you so much for sharing your lovely thoughts, Tanya.
Here’s a chance to leave the external busyness of your daily life and challenges and tune in to the internal spaciousness of quiet, calm and silence. No effort is needed; you just need to let it all go, even if it’s just for that moment. There is only this moment, there is only breath, and in that breath, you can rest!
Thank you so much for commenting ~ so happy to hear that you’ve been enjoying my posts for a long time, Shivani!
Breathe in… feel the air filling your body… breath out… feel how your body immediately relaxes… breathe in… And remember to do it a couple of times during your day.
Well done, my friend. Peace and love always ❤️.
So sweet of you, Harshita. Thanks much!
This sounds amazing! ❤️ May you give life your all today and may you yarn with the plants and stones, thanking them for their presence and beauty. Listening to what they have to say.
Much love and enjoy the sunshine!
Thank you for your interest and appreciation, Ashwani.