Contrary to popular belief, meditation is simple to learn. You can learn without a teacher and at your own pace. There are myriad techniques and as you begin to cultivate this wonderful habit, you will eventually stick to a technique that works best for you.
By setting aside between two and five minutes each day, you will notice the powerful health benefits of meditation and before long, you’ll find yourself looking forward to your meditation session on a daily basis.
Follow these simple steps to help you practice meditation on a daily basis—without fail:
- Meditate for Just Two Minutes Every Day: Most beginners make the mistake of trying to meditate for 10 minutes straight. Once you’re comfortable with the practice, you can gradually commit to a few more minutes. Start with two minutes every day in the first week and five minutes the second week. You’ll eventually clock in more time as meditation becomes a daily habit.
- Stick to a Time: Pick a time of the day to meditate daily and stick to it. By doing this, meditation will become a daily trigger just like brushing your teeth, having breakfast, etc. and soon you’ll find yourself not missing your daily mindfulness session.
- Find a Comfortable Posture: Meditation doesn’t require you to sit cross-legged or in any particular asana for the practice to be effective. While some people prefer sitting on the floor on a yoga mat to meditate, others find it more comfortable to sit on a chair or a couch.
- Find a Quiet Place: Some people prefer meditating at home in the early morning hours before anybody in the house wakes up while others prefer meditating in parks with the soothing sound of the nature. It doesn’t matter where you meditate as long as you’re able to find a peaceful place where you’ll be undisturbed for a few minutes.
- Focus on Your Breath: Start the practice by closing your eyes and taking long, deep breaths. Follow the breath as you slowly breathe in (4 seconds), hold the breath (4 seconds), and breathe out (6 seconds). Every time your mind wanders (which it will), gently bring the focus back to the breath.
Follow these steps for a month and you’ll be meditating regularly in no time.
This article was originally published on Soulful Arogya, and is written by Sandeep Mallya. Sandeep is an entrepreneur based in Bangalore. He is Editor-in-Chief at Soulful Arogya, a wellness blog focused on providing unique content on meditation and yoga. He also has his own digital marketing agency in Bangalore and is passionate about mindfulness and cycling.
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