It is important to note that there is no special skills or a specific routine that you need to start a meditation practice. You already have everything you need to start your meditation journey, yourself and your desire to meditate. That being said, there are ways to help you make meditation a habit and incorporate it into your life. There are things you can do to make your meditation space more inviting for the practice of meditation which is what we will talk about here. If at any point it seems too overwhelming, come back to the notion that you are already everything you need, the rest and everything else are enhancements, not the rules to abide by.
Setting a Meditation Time
Setting aside time everyday to dedicate to meditation is important in making it a habitual part of your daily routine. Some people like to meditate first thing in the morning, they may journal their dreams, set their intentions for the day, and then focus on their breath and set their day up for success. Others like to meditate at night right before bed. And still others chose a time during lunch or right after work. The time of day doesn’t really matter, just set aside time to relax and be still with yourself. The meditation practice you chose may have an effect on what time of day you meditate. You can read more about 10 beginner friendly meditation techniques here.
Creating Your Meditation Space
Again, you don’t need anything fancy to start a meditation practice, you can use any chair, the floor, or any other seating options you already have. The important part is to have a place to sit, lay, or walk without interruption. It is helpful to get into a meditative space if you select a place that can be dedicated specifically to your meditation practice. This will prime the mind to anticipate meditation. Make sure the temperature feels soothing, not too hot and not too cold. You also want to make sure it smells nice. If you can diffuse essential oils, use calming fragrances to soothe your senses and make relaxation a breeze. Your space should also be filled with imagery that makes you feel safe, warm, and protected.
Choose a Meditation Technique
There are many different types of meditation you can choose from, here is a list of some of the most common meditation techniques and a brief discussion of each:
- Mindfulness Meditation: Focusing on the present moment and cultivating non-judgmental awareness of thoughts, feelings, and sensations.
- Loving-Kindness Meditation: Cultivating feelings of love, compassion, and kindness towards oneself and others.
- Transcendental Meditation: Using a mantra to achieve a state of deep relaxation and transcendence.
- Guided Visualization: Imagining specific scenes or scenarios to promote relaxation and mental clarity.
- Body Scan Meditation: Paying attention to different parts of the body sequentially, bringing awareness and relaxation to each area.
- Breath Awareness Meditation: Focusing on the breath as a point of concentration, observing the inhalation and exhalation without judgment.
- Kundalini Meditation: Combining breathwork, mantra chanting, and movement to awaken and channel the dormant energy within.
- Walking Meditation: Practicing meditation while walking slowly and mindfully, focusing on the sensations of each step.
- Zen Meditation (Zazen): Sitting in a specific posture and practicing non-judgmental observation of thoughts and sensations.
- Vipassana Meditation: Observing the breath, bodily sensations, and mental phenomena to develop insight and mindfulness.
- Sound Meditation: Using sounds such as chants, mantras, or singing bowls as a focal point for meditation.
- Body-Mind Meditation: Cultivating awareness of the mind-body connection, bringing attention to sensations and emotions.
- Open Monitoring Meditation: Observing thoughts, emotions, and sensations as they arise and pass without attachment or judgment.
- Metta Meditation: Generating feelings of loving-kindness and sending well wishes to oneself, loved ones, and all beings.
- RAIN Meditation: Recognizing, Allowing, Investigating, and Nurturing—A practice for working with difficult emotions and experiences.
Meditation is deeply personal. Make the practice feel right to you. Remember, the important thing is to dedicate time, space, and energy in your life to your meditation practice so you can benefit from the many health benefits of meditation in your life. Just starting the practice is good. Always follow what feels right in your heart. It doesn’t take long to start feeling the positive effects of meditation in your life.