Tips to Start a Meditation Practice

In our fast-paced, constantly-connected world, finding ways to relax and de-stress is more important than ever. 4 years post the pandemic, the world has returned to its normal state of chaos. If you are being bombarded with notifications, emails, and calls, and if you are right back at trying to get into a balanced mode of existence, then you are reading this because finding a moment of peace is turning out to be tougher than ever. We are here to tell you that this is exactly where meditation comes in.

We have put together a guide for you to help all those who are looking to get started with a practise, a routine, a habit – The Habit of Meditation. Before we begin to guide you we must inform you that once you reach a deep state of meditative bliss, it is very difficult to unplug from the routine. So the quicker you start, the better!

So what is meditation?

Meditation is a brief respite from the chaos of the world, a chance to clear your mind and just be.

While the practice of meditation has various formats, the goal is static: to still the mind and achieve a state of relaxation.

So what happens when you still the mind?

Studies have shown that meditation can help to reduce stress and anxiety, reduce medical ailments, improve the experience of being aligned and feeling balanced,  which ultimately leads to better sleep, and a stronger cognitive performance.

Getting Started with Meditation

How does one get started with meditation?

The answer is simple. You just start. Meditation can be done anywhere, anytime. All one needs is to find a space in your home or outdoors that is quiet, comfortable, and free from distractions. If possible, try to find a room or area that you can dedicate solely to meditation; that way, whenever you enter that space, your mind will automatically begin to calm down and centre itself. Many cities have dedicated shaalas or schools that teach yoga. These spaces are great for meditation. You may even get started in a quiet park or perhaps at the beach.

Badically, any quiet corner will do. Before your session,  if you are in a quiet room, it always helps to create a vibe i.e. light candles, dhoop, incense sticks, dim the main lights and set up a peaceful atmosphere. You may place your yoga mat or an exercise mat to sit on it. The important thing to keep in mind is that you keep your spine straight and your eyes closed. Once you’re settled in, you’re ready to begin meditating.

So how do I make it a practise? 

Consistency, the key to forming any practise is the straightforward response to this one. It is also applicable when it comes to meditation. To make meditation a part of your daily routine, aim to meditate at the same time each day. That could be first thing in the morning before starting your day, during your lunch break at work, or right before bedtime.

Also, when you get started, take it slow. Thoughts might cloud your mind. Sit with them. Allow them to be there. Don’t be in a hurry to have an empty mind devoid of any thoughts. Instead, try to sit in a meditative state with some meditation music. Allow your mind to wander. And within a few minutes it will come back to the “here and now”. Don’t try to meditate for hours on end; start with just five or 10 minutes of mindfulness each day. As you get more comfortable with the practice, you can gradually increase the length of your sessions.

Remember: the goal is not necessarily to reach some higher state of consciousness; simply being present and aware of your thoughts and surroundings is enough.

Can you give me more tips?Starting a meditation practice can be a transformative journey towards inner peace and mindfulness. As each day passes, your focus on your breath, inhaling and exhaling slowly will start to get better. Tools to enhance your practice include meditation cushions for comfort, calming essential oils for diffusers, soothing music or nature sounds, and meditation apps for guidance. Remember, consistency is key, so make it a daily habit. With patience and practice, meditation can bring clarity, relaxation, and a deeper connection to yourself.

FAQ

Do you have any suggestions for calming music or nature sounds for meditation?

For calming music during meditation, consider instrumental music with soft melodies and gentle rhythms. Artists like Ludovico Einaudi, Brian Eno, and Ólafur Arnalds create beautiful, soothing compositions perfect for meditation. Nature sounds such as flowing water, chirping birds, rustling leaves, or gentle rain can also enhance your meditation experience. You can find nature sound playlists on music streaming platforms or use dedicated nature sound apps. Experiment with different sounds to find what resonates with you and enhances your sense of peace and relaxation during meditation.

Can you list the exact steps to start meditating?

Certainly! Here are the steps to help you start meditating:

1. Find a Quiet Space: Choose a peaceful and quiet environment where you can sit comfortably without distractions.
2. Sit Comfortably: Sit on a cushion or chair with a straight back to maintain good posture. You can also lie down if that is more comfortable for you.
3. Focus on Your Breath: Close your eyes and focus on your breath. Notice the sensation of inhaling and exhaling.
4. Relax Your Body: Start from your toes and work your way up, consciously relaxing each part of your body.
5. Be Present: Bring your attention to the present moment. Let go of thoughts about the past or future.
6. Let Thoughts Pass: If thoughts arise, acknowledge them without judgment and gently guide your focus back to your breath.
7. Start with Short Sessions: Begin with 5-10 minutes of meditation and gradually increase the duration as you feel more comfortable.
8. Practice Regularly: Consistency is key. Aim to meditate daily to build a habit and experience the benefits of meditation.
9. Explore Different Techniques: Experiment with guided meditations, mindfulness practices, or focused attention meditation to find what works best for you.
10. Be Patient and Kind to Yourself: Meditation is a practice, and it’s okay to have distracted sessions. Be patient with yourself and continue to cultivate awareness and compassion through meditation.

What are some common obstacles in meditation and how can I overcome them?

Common obstacles in meditation include:

1. Restlessness and Racing Thoughts: If you find your mind jumping from thought to thought, try focusing on your breath or a mantra to anchor your attention.
2. Impatience and Frustration: Meditation takes practice, so be patient with yourself. Acknowledge any feelings of frustration and gently guide your focus back to the present moment.
3. Physical Discomfort: If you experience discomfort during meditation, adjust your posture or try different sitting positions to find what works best for you.
4. Lack of Time: Start with short meditation sessions and gradually increase the duration as you build the habit. Even a few minutes of meditation can be beneficial.
5. Expectations and Judgment: Let go of any expectations of how meditation should be and practice non-judgmental awareness. Embrace whatever experience arises during meditation.
6. External Distractions: If external sounds or distractions disrupt your practice, try using earplugs, noise-cancelling headphones, or moving to a quieter space.

To overcome these obstacles:

• Practice Consistently: Regular meditation practice helps you build resilience and strengthen your ability to navigate challenges during meditation.
• Attend Meditation Classes or Workshops: Joining a meditation group or taking classes can provide guidance, support, and motivation to overcome obstacles.
• Seek Guidance: Consult with experienced meditators, teachers, or meditation apps for advice on addressing specific obstacles.
• Cultivate Mindfulness: Develop awareness of your thoughts, emotions, and physical sensations during meditation, allowing you to observe and let go of distractions more easily.
• Approach Meditation with Curiosity: Rather than seeing obstacles as failures, view them as opportunities for growth and self-discovery. Embrace the challenges as part of your meditation journey.

Do you have any suggestions for relieving physical discomfort during meditation?

To relieve physical discomfort during meditation, consider the following tips:

1. Proper Posture: Sit comfortably with a straight back and relaxed shoulders. Use a cushion or chair to support your spine and alleviate strain on your body.
2. Adjust Your Position: If you experience discomfort in a certain position, try adjusting your posture or changing to a different sitting position that feels more comfortable.
3. Gentle Movement: If you feel tension or stiffness, make gentle movements or stretches before or after meditation to release any physical discomfort.
4. Body Scan: During meditation, conduct a body scan by focusing on different parts of your body and consciously relaxing any areas of tension or discomfort.
5. Use Props: Consider using props such as cushions, blankets, or meditation benches to support your body and maintain a comfortable posture throughout your practice.
6. Incorporate Gentle Yoga: Practicing gentle yoga poses before or after meditation can help release physical tension and promote relaxation.
7. Take Breaks: If you experience persistent discomfort, it’s okay to take short breaks during your meditation session to readjust your position or move your body.
8. Mindful Movement: Integrate mindful movement practices like walking meditation or tai chi into your routine to promote relaxation and alleviate physical discomfort.
9. Stay Hydrated: Drink water before and after meditation to stay hydrated, which can help prevent physical discomfort and promote overall well-being.