The benefits of meditation are well known, but there are a few things to keep in mind if you want to get the most out of your practice. While some may try to get to a meditative state the goal of any meditation session should simply be to be in the present moment. If you are having difficulty with adding meditation to your daily we have a few meditation dos and don’ts to help get you started.
There are different styles of meditation, and a great way to find the style that resonates with you is to give them all a try. For example, transcendental meditation is perfect for someone who wants to focus on their breath and clear their mind, while someone who wants to focus on a mantra could try Kundalini meditation. The best way to start your meditation journey is by developing a daily routine around it.
The first thing to know about maintaining a regular meditation practice is that everyone struggles with this. You are not alone. Meditation isn’t a quick fix or one-trick solution. It takes time and practice to develop a relationship with your mind and to see the benefits of regular practice.
When it comes to sitting in silence, there are two main ways to do this: you can either sit with your eyes open or closed. It’s really up to you and what feels comfortable. If you’re new to mindfulness meditation, we recommend starting with your eyes open so that you’re less likely to drift off. As you progress, you may find that closing your eyes allows you to focus more easily.
Related: Meditation 101: The Beginners Guide
Another thing to keep in mind when meditating is that there is no right or wrong way to do it. Don’t worry about whether or not you’re doing it “correctly.” The most important thing is to be present at the moment and focus on your breath. If you need guidance you can find a meditation teacher online or use a meditation app for support.
When it comes to posture, you want to make sure you’re comfortable. You don’t want to be so comfortable that you fall asleep, but you also don’t want to be so uncomfortable that you can’t focus. The key is to find a posture that allows you to sit up straight without feeling stiff or tense.
Now that we’ve covered the basics, here are a few meditation dos and don’ts to help get you started:
Meditation Dos and Don’ts
1. Do – Meditate Daily
The key to seeing the benefits of meditation is to make it a regular part of your daily life. Try to meditate for at least 10 minutes each day. Daily meditation practice will help you develop a relationship with your mind and see the benefits of regular practice.
2. Don’t – Force Yourself
If you’re struggling to focus, don’t force yourself to continue. It’s more important to be patient and gentle with yourself than to push through and struggle. Once you find a meditation technique that works for you, stick with it.
3. Do – Be Patient
Like anything else, meditation takes time and practice to master. Like any new skill, you won’t see the benefits of meditation overnight. Be patient and allow yourself time to develop a regular practice.
4. Don’t – Expect to Be Perfect
There is no such thing as a perfect meditation session. In fact, perfectionism can be counterproductive when it comes to mindfulness. Accept that you will make mistakes and that’s ok. The most important thing is to focus on the present moment.
5. Do – Find a Position That’s Comfortable
You don’t want to be so comfortable that you fall asleep, but you also don’t want to be so uncomfortable that you can’t focus. The key is to find a posture that allows you to sit up straight without feeling stiff or tense.
6. Don’t – Get Frustrated
If your mind wanders, guess what, you’re doing great. This is totally normal. The important thing is to simply acknowledge that your mind has wandered and then gently bring your focus back to your breath.
7. Do – Use Support Tools
While meditation is your private practice you don’t have to do it alone. It’s a good idea to use support tools like guided meditation, an insight timer app, or meditation podcasts. There is a community of meditators out there who are happy to help and support you on your journey.
8. Don’t – Compare Yourself to Others
When it comes to meditation, there is no right or wrong way to do it. Don’t compare yourself to others and don’t get discouraged if you find that other people can meditate for longer periods of time than you can. The most important thing is to be present at the moment and focus on your breath.
9. Do – Find a place to place your focus.
While most techniques use the breath as a place for centering, you can find a spot that works best for you. You can focus on a body part, on deep breaths, on a mantra, or on a certain sound. The important thing is to find something that helps you focus and calms your mind.
10. Don’t – Get Distracted by Sounds
It’s natural for your mind to wander during meditation, but you want to do your best to avoid getting distracted by sounds. If you can’t avoid distractions, try to simply acknowledge the sound and then bring your focus back to your breath.
11. Do – Create A Space For Your Practice
The easiest way to meditate is to find a quiet space where you can maintain an open mind. Having a meditation space in your home or office can help you to create a habit of meditation. A designated space also helps to minimize distractions.
12. Don’t – Expect Instant Results
Like anything else, meditation takes time and practice to see results. The benefits of meditation are cumulative, so be patient and allow yourself time to develop a regular practice.
13. Do – Make Time for Yourself
One of the best things about meditation is that it can be done anytime and anywhere. If you’re feeling stressed or overworked, make time for yourself to meditate. You’ll be surprised at how rejuvenated you’ll feel after just a few minutes of mediation.
14. Don’t – Worry About What Happens When You Meditate
When you’re meditating, don’t worry about what’s happening in the outside world. This is your time to focus on yourself and to calm your mind. The more you practice, the easier it will be to stay focused during meditation.
15. Do – Experiment With Different Techniques
There are many different techniques of meditation and you may find that certain techniques work better for you than others. Experiment with different techniques until you find one that’s comfortable and that helps you to focus.
16. Don’t – Get Discouraged If You Can’t Focus
It’s normal for your mind to wander during meditation. The important thing is to not get discouraged if you can’t focus. Just acknowledge that your mind has wandered and then gently bring your focus back to your breath.
17. Do – Keep a Journal
A great way to track your progress is to keep a meditation journal. In your journal, you can track the duration of your practice, the types of techniques you’ve been using, and how you’re feeling after meditating. This can be a great way to reflect on your progress and to identify areas that need improvement.
18. Don’t – Rush
The best way to get the most out of meditation is to take your time and to be patient. Don’t rush through your practice and don’t try to do too much at once. Allow yourself time to develop a regular practice and don’t expect instant results.
Related: 100 Powerful Affirmations For Mindfulness
Additional Meditation Tips
- If it’s your first time, start with a low time limit like 5 minutes of meditation, and work your way up.
- While most people try to meditate when they first wake up, choose the best time of day for you and your lifestyle.
- At the end of your meditation practice, take a few deep breaths and ground yourself in the present moment.
- Think about how you want to apply the insights you’ve gained during your meditation session to your day-to-day life.
- Be patient with yourself and don’t expect perfection.
- Remind yourself that you are doing the best you can.
- Allow yourself time to relax and de-stress after your practice.
- Journal about your experience or write down any insights you’ve gained.
The effects of meditation vary for different people but science shows a consistent meditation practice provides positive effects on your mental health, blood pressure, nervous system, immune system, and overall physical health. Not to mention it can provide stress relief, and inner peace, and point you and your intuition in the right direction.
Meditation is more than a good habit. The practice of meditation can help connect you to the collective energy of the universe and to a state of pure bliss. A meditative mindset can help you in different ways to connect with your intuition and to make better decisions. Trust that the more you meditate, the more these benefits will unfold for you in ways that are beneficial for your life.
It’s a lifelong journey that can teach you a great deal about yourself if you’re willing to listen. The benefits of a regular meditation practice are vast and profound, so make time for it in your day and jump in with both feet!
As you can see, there are many benefits to meditating on a regular basis. Just a few minutes each day can help to improve your focus, reduce stress, and connect you with your intuition. Remember to be patient with yourself, and allow yourself time to develop a regular practice. The more you meditate, the more profound the benefits will be. Have fun on your journey!