Do you want to know how to start meditating daily?
If it’s on your new year’s resolutions list, you’re not alone. Globally, it’s estimated between 200 to 500 million people meditate. Those folks may be onto something, too. The health perks of meditation are huge and bring about more self-awareness, fewer negative emotions, and even pain relief.
Starting a new skill or practice is hard. Trying to quiet the mind for meditation practice in a world that’s full of distractions can definitely be hard. It can feel even more challenging when it feels like there’s no roadmap or time to get started.
This post will share all the reasons to start meditation daily for improved health and tips to do it including starting small, finding the right quiet time to do it, and more.
Why Start Meditating?
Meditation is a powerful way to connect your mind to your true intentions and feelings. It’s been shown to help redirect thoughts and calm the mind and body. Simply put, it’s an immediate stress reliever!
Mayo Clinic reports the benefits of meditation:
- Improves sleep quality
- Increases self-awareness
- Lowers resting heart rate
- Reduces negative emotions
- Focuses on the present moment
- Builds stress-relieving skills
Physically, it’s also reported to help individuals manage uncomfortable or painful symptoms like anxiety, chronic pain, depression, asthma, and tension headaches.
Your Simple Guide to Starting Meditation Today
Meditation rituals vary by person. Some may use breathing-based meditation while others use mindfulness practices. Some find that nature-based visualization and mantras are helpful. It’s your meditation session, so do it how it works for you! There are lots of apps and even coaches to help with the process.
Here are a few thoughts on how to get a practice started on your terms.
Start Slow
If you’ve ever done meditation, you may have rushed into it with vigor and excitement. However, if you try to go in and sit silently for an hour, you may find your brain is busier than you imagined. Start out slowly.
A few guidelines to consider:
- Know you don’t need it daily to make a difference
- Even a minute of meditating is worth it to try
- Explore five minutes of quiet three times a week
At first, it may be incredibly uncomfortable to sit still. That’s simply your “monkey brain” trying to take over and take the lead. Sit for five minutes. A minute. Whatever you can do and grow from there.
Make the Time
The right time is a time when you need it most. At first, it may be wise to explore different times (early morning, after lunch, before bed, etc.) to see how it may help you. Keep with it and a consistent time frame can help you stick with the practice.
Find a Favorite Quiet Space
When you meditate, you’ll want a quiet space to do it in. That may be on your living room floor, in a nearby park, or maybe during a yoga class. Make it “you” time and know that how you practice is your choice.
A few ways to make it more “comfortable”:
- Light a candle
- Play light music
- Sit on a comfortable mat or pillow
Make it a ritual and it will potentially even become a practice you look forward to daily.
Enjoy the Moments of Meditation
When you really “learn” how to start meditating daily, you’ll find that the sense of calm is the best part of it. While it may take a bit to get to that point, it’s a favored part of meditation for many. Meditation is an excellent time to reflect and think about your feelings and life. It can also be a moment to simply empty your mind for quiet.
Have a Favorite Affirmation
Affirmations can positively impact mental health. Learn to bring present-tense affirmations into your practice once you’re comfortable. It will build your self-esteem and make your meditation more personal.
- I am strong.
- I create my own happiness.
- My life is filled with an abundance of goodness.
- My challenges are actually opportunities.
- I am getting better and better every day.
- All I need is within me right now.
- I will quiet my own thoughts and listen to my heart.
Affirmations are a great way to get your mind “right” for the day, too.
Related: 15 Ways to Refresh Your Mental Health for the New Year
A Daily Meditation Practice Doesn’t Need to be Hard
It’s estimated the average person meditates up to three times weekly. You can do it, too!
There is more than one way to meditate. You can do it anywhere and it’s a free stress reliever. There’s no right or wrong way to do your practice. Whatever improves your mental energy and helps you feel best is the practice for you.
Meditation offers a host of benefits from strengthening the immune system to regulating mood. If you want more of that in your life in the new year, it’s time to consider how to make room for a meditation practice.
Have you ever tried meditating? What was your experience like?
