Does your mind go a mile a minute? Here's how to build the skills you need to find mental calm. Read on for our Top 5 Tips for Meditation.
If you're just starting out with meditation, quieting the mind can feel like an uphill battle. After a couple of failed attempts, you might even think that meditation just isn't for you. But you need to remember that it's extremely common for beginners to experience some initial frustration or discomfort.
Want an in-depth overview of meditation, check out our article 'What is Meditation'.
Just like any other skill, meditation will come to you more easily with practice. If you struggle with boredom, restlessness, or doubt during meditation, the following tips can help you establish a strong base for your practice.
- Pick a time. Making time for stillness can feel challenging as a beginner. To make meditation a core part of your daily routine, try meditating in the morning so that it doesn't feel like a chore at the end of a long workday. Early morning meditations also help you feel more awake, refreshed, and focused for the rest of the day. If your mornings are too hectic for meditation, pick any time that works for you and commit to calming your thoughts then.
- Choose a place. In the early stages of meditation practice, your physical environment can have a huge impact on your skills. Spend some time picking a spot or creating a space that feels calming to you. You could try sitting in a particularly comfortable chair, lighting a scented candle, or using a lamp with soft, warm lighting. Always meditate in this designated spot and over time, your brain will come to associate this peaceful space with clearing your head.
- Visualize your happy place. Guiding your mind towards peaceful visuals or scenery is incredibly effective at calming racing thoughts. This guided imagery technique draws on your natural ability to daydream and helps you unplug from all external distractions. Try visualizing a lush forest or a sunny beach and incorporate as many sensory details as you can: what you see, hear, feel, and smell. This directly engages your nervous system and your body responds as if you're actually there. Simple YouTube videos and guided meditations can help make your meditations more immersive.
Meditating with experienced instructors is one of the best ways for beginners to feel connected. Find an instructor in Sofia who can do live meditations.
4. Add music. Research has consistently shown that the right background music can improve your focus and attention. This makes music an excellent tool for beginner meditators, especially if you struggle with anxiety or overactive thoughts. Your ideal meditation music is whatever makes you feel calm and centered. Feel free to experiment with different types of meditation music to find the one that suits you best.
5. Start with breathwork. A vast majority of meditation techniques highlight the importance of focusing on your breath. Studies have revealed that simply slowing down our breath reduces feelings of anxiety and calms the nervous system. A good way to start is by paying attention to how the body moves with each inhalation and exhalation. Just notice the sensations of each breath, without trying to control its intensity or pace. When your mind wanders, gently return your focus back to the breath.
Want to learn more about how to meditate? Check out our article 'How to Meditate'.
Want to try meditation with a professional? Find a meditation coach on Sofia Health today.
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