How to start a good meditation routine.
In Irish fashion news, we are going to look at simple ways to help you build your very own meditation routine.
Have you ever wanted to pick up a new habit or skill? Well, you learn early on that practicing daily is key.
The same goes for meditation. Most people will not feel the benefits of meditating right away. Which causes many people to give up too soon. Like any other skill or habit, you need to build a daily practice to see the fruits of your labour.
But we understand that people are busy. And while you may not have a lot of time to spend meditating, just a couple of minutes can be beneficial. Keep reading to find out how to build a daily meditation practice.
Don’t Be Afraid Of Starting Small
Although daily meditation is the goal, you do not need to jump in with a 30 minute session straight away.
It is perfectly okay to start small when trying something new. Take five minutes out of your day and you can increase this over time.
In the beginning, you might not feel calm enough to meditate. Which is okay. Just start with five minutes and sit with your thoughts. Don’t force it. Eventually, you will feel a pull and want to meditate.
Start with just five minutes of meditation three times a week. Then, you can slowly increase the time when meditation becomes a key part of your routine.
Choose The Right Time For You
Many people will tell you their recommended ‘ideal’ time for meditating. However, the real ‘ideal’ time is whatever works for you.
If you try to meditate at a time that doesn’t work with your responsibilities, chances are you will frustrated. And this will not give you motivation for continuing your meditation practice.
Instead, try meditating at a few different times to see if they suit you. Some people feel meditation is better in the mornings.
But others prefer the night time. However, you can also meditate during a busy commute or during your lunch break. Whatever time you do choose, make sure you try to stick with it. being consistent will help you build a new habit.
Choose A Place That Is Comfortable
You may have seen pictures of people meditating in the classic lotus position. However, this is not comfortable for everyone. And it is hard to meditate when you are not comfortable.
But you do not have to be in a certain position to meditate. You can sit in a chair, lie down, whatever works for you. Comfort is more important than looking like you are meditating.
Some people have trouble sitting still. So, why not try meditating when walking or standing. Or you can incorporate candles, peaceful music or photos to help enhance your meditation.
Try Listening To A Podcast Or An App
If you are uncertain on how to meditate, using an meditation app or listening to a podcast can be a great way to start. There are many different apps out there that give access to:
- Calming sounds
- Breathing exercises
- Tools to help you learn more about meditation
- You can also personalist the app and change your approach based on how you feel
Try To Keep At It And Make It A Habit
A habit is never formed overnight. Like all good things, it takes time. so, don’t worry if meditation doesn’t work for you straight away. Instead of looking for reasons why it is not working, explore these difficulties with curiosity.
If you are easily distracted, ask yourself why. Are you tired? Bored? Maybe try meditating in a different position or at a different time of day.
Know When Something Does Not Work
Some people notice the effects of meditation straight away. And some others do not. This is completely normal.
And no matter how much you practice, sometimes your mind will wander. But neither of these things means you are not meditating successfully.
Your mind wandering is a sign you are becoming more aware of yourself. When this happens, refocus yourself.
That being said, you should recognise when something is not working. There are a lot of different types of mediation out there.
And while they can relieve symptoms of mental distress, not everyone finds mediation helpful. If meditation is something that makes you feel worse, it might be good to see a therapist before continuing.
If you are ready to give meditation a try, we’ve got some helpful tips. First, find a comfortable spot where you can relax. Set a timer for around 5 minutes.
Close your eyes and focus on your breathing. Notice how you inhale and exhale and the sensations through your body. Breathe deeply that feels naturally to you.
When your thoughts begin to wonder, acknowledge any feelings, good or bad. Then, return the focus back to your breath. This will keep happening so don’t worry about it too much. When your time is over, open your eyes and bring your attention to your surroundings.
What Is The Bottom Line?
It’s important to remember that there is no right or wrong way to meditate. You will find the most success when you focus on the right practice for you.
So, you might need to try different method until you do. Show up with curiosity and openness and you will be on the track to success. If you are ready to try something new, how about a body scan?
Why It Is Worth Doing A Body Scan Meditation
With so many different types of meditation, how do you know which one is right for you? Enter the body scan. This is a meditative practice that involves mentally scanning your body for painful sensations or signs of stress.
When you develop a greater awareness of bodily sensations, you can feel more connected to yourself. This can give you an insight into potential causes of unwanted feelings.
What Are The Benefits?
There is a reason why meditation has been a practice for years. It can promote physical and emotional wellness in a number of ways. These include:
- Improved sleep
- Relief from anxiety and stress
- Greater awareness of self
- More self-compassion
- Reduced pain and cravings
How It Affects Sleep
It is no secret that worry and stress can have a huge impact on our sleep patterns. As meditation can help us relax, let go of troubling thoughts and feel calmer, regularly meditating can help ease any distress.
How It Affects Pain
We have all experienced pain at some point. And it can be hard to think about anything else. This is typically an everyday occurrence for people living with chronic pain. So, it is understandable that this can have a negative impact on your life.
Meditation will not stop your pain. However, being aware of your body and emotions can help you change the way you think about pain.
How It Affects Anxiety And Stress
If you have experienced any anxiety or stress, you probably know about meditation. Mindfulness meditation has the ability to reduce general symptoms of anxiety. And it can have a positive impact on your ability to manage stressful situations.
How To Get Started
Start somewhere you feel comfortable. You can be lying down or sitting somewhere that allows you to stretch your limbs.
Next, close your eyes and focus on your breathing. Notice your breath as it leaves your lunges as you inhale and exhale.
Begin anywhere you want. It could be your left hand, right foot, wherever. Try to focus on that spot as you continue breathing slowly and deeply. Notice any sensations of discomfort or pain.
Acknowledge and sit with these sensations a while. Try to imagine your pain decreasing with every breathe. Slowly release your focus on that body part and redirect it to the next area of your body.
As you scan your body, take note of when your thoughts begin to drift. This will happen so don’t worry too much about it. You can easily get your thoughts back on track. Once you finish your body scan, slowly release your focus and bring your attention back to your environment.
Make It A Habit
Some people notice an improvement immediately. However, a body scan might not seem to have any effect whatsoever. It could also make you aware of any discomfort, which makes it seem worse.
But even if you do not seem to get any enjoyment out of meditation, it still has its benefits. Meditating consistently can have a positive effect on your brain:
- It improves focus
- It increases compassion and positive emotions
- It gives you a greater ability to combat negative emotions
If this helps, think of meditation as exercise for your brain. Keeping up an exercise routine generally gets easier over time.
Don’t Worry About Being Perfect
When it come to meditation, remember that there is no right way to do it. it is your practice and the best type of meditation is what works for you.
Some people find that it is helpful to meditate at the same time everyday. While this helps to form a habit, try to not to feel bad if you have to cut it short sometimes.
Taking the time to meditate for 15 minutes, or even 5, is better than not doing it. From using some of these tips, you will learn how to build a daily meditation practice that works for you.
How to start a good meditation routine. Irish fashion news.