Meditation is not about trying it once, expecting instant results and then giving up. No effort equals no change.Think of it this way, would you clean your teeth only once in your whole life and expect to have healthy gums? I doubt it!
The good news is it only takes a little bit of effort daily to manifest significant change.
Here’s My Beginner’s Meditation Checklist
1. Remember that not all forms of meditation suit everyone.
I am delighted to share with you that there are many ways you can learn to meditate. So if you are just starting out try one that feels like it resonates with you. It may be a challenge to start with but don’t give up. Instead, try to find one that you can at least feel you can stick with.
To briefly cover there are walking meditations, breathing meditations, chanting, visualisation, sound meditations, to name but a few. I wish to share some of those meditations during his course with the aim to inspire you to make an effort to fit them into your life.
2. Build up the time gradually. Less is best every day to start with rather than a lot just once a week in my opinion. Try meditating for five minutes once a day to start with and gradually build up to half an hour if you can.
3. Don’t think quick fix but more like long-term commitment.
Don’t let the word commitment scare you, as brushing your teeth is a commitment too and something that feels like second nature. The same goes for meditating. You must do it every day though and if you miss a day don’t throw the towel in but start again the next day. It is the consistency that makes the difference. Do use a timer with an alarm so that you don’t have to keep checking the time.
4.Find the right location to meditate.
Somewhere quiet and peaceful. Though if you live in a city you may never totally block out the noise. Part of your meditation could be to switch off from the noise, not fighting, but still hearing it but at the same time not getting attached to it. Also, make sure you are warm enough and have been to the loo etc… before you start and you are sitting comfortably. Don’t slouch, use cushions or blocks to help elevate you. If you can’t sit on the floor sit on a chair.
5.Write it out!
If your mind is extra busy try writing freely on a few sides of paper what ever is on your mind. Just let what ever wants to come up, out. I find that helps me get off my chest what is bothering me so that I don’t just sit there stewing in my problems, but instead let them get out.
6.Understand that it will not always be easy. There will be some days where the time seems to drag and you are not connected to the meditation. It happens to us all. Don’t think you are a failure. When this happens to me I see it as a gift, as if life is trying to show me not to get attached to how I think the meditation should be. So instead I work on letting go, I take slow deep breaths and try to adopt the attitude of just allowing.
7.Try meditating just before bed for a more peaceful night sleep. Yes, instead of surfing the net, watching TV or staring at your phone try this instead. You should find you will sleep better.
- Do the meditation daily
- Make sure you are sitting straight
- Don’t get hung up on how you think it should be
- Try meditating with others for extra support
I’m here for you, so contact me if you have any questions
Stick with it. You can do it!
For a free meditation guide join my mailing community.
Janey Bowyer (thewordsprite)