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10 Tips For People Who Want To Try Meditation

10 Tips For People Who Want To Try Meditation

The ultimate tip in meditation is simply allowing yourself to be. I wanted to ensure I started this article on the right note, without placing too much emphasis and rigid rules on something that’s meant to help you center yourself.

For some, meditation is repeating a powerful and meaningful mantra, in order to increase their own vibrations. For others, it is opening or realigning of their chakras to feel rooted and connected. For many however, meditation means sitting or lying still, saying OM and eventually reaching enlightenment. Meditation can be all of those things and it can also be none of those things. I will list some simple ways to help you begin meditation, without pressure or expectation, if that’s what you need but also how to recognize meditation in its many forms.

1. Turn off your phone and limit distractions

I need to start here in order to point out that meditation is a selfish endeavor to help you become more selfless. In order to begin a deep meditation, you must focus on the very things you do regularly. One simple trick is to breathe in counting to four, hold your breath for another count of four and release on the final count of four. Repeating this simple habit during meditation can calm your thoughts, keep you in the present moment and bring tremendous relaxation.

It’s hard to focus on your breath with the TV in the background or your phone buzzing with alerts and texts every few minutes. Give yourself the time to breathe. When you position it that way, you can find five minutes in your busy day to simply sit and breathe.

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2. Get comfortable

A lot of meditative poses and stances look incredible in pictures but feel very uncomfortable. Don’t worry about your hands or being in the lotus position. Simply find a spot you feel safe and at ease in and a position you’re comfortable holding for at least five minutes. This is a brief indulgent period of time you’re carving for yourself so whatever essentials (pillow, blanket, a fan…) will help should be considered beforehand.

3. Put on some music

Often when starting meditation, it’s the sudden silence that’s unsettling. The same silence contrasts the rambling thoughts dashing around your head. Find music you find soothing online or through a free app on your phone before beginning your meditation. That simple step will get you nice and relaxed, aiding once you begin to focus on your breath.

Another choice I personally find very helpful is guided meditation. Sometimes, you simply don’t know what to do and you spend all your focus wondering if you’re doing it right. Following a guided meditation allows you to simply listen to the voice of your guide and allowing yourself to fall into a meditative trance.

4. Allow your thoughts

A huge myth of meditation is that you have to stop thinking. By simply following the first step listed and focusing on your breath, on the silent gratitude you feel for being able to inhale and exhale, your thoughts will inevitably slow down. You don’t have to banish them or exert too much energy on trying to control them.

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Let them flow at first, focusing on everything, including the colors you see when your eyes are closed and slowly let them go. Don’t shoo them away rudely like unwanted guests, just let them go as if they’re memories that will return to you again. Let go of judgments about everything, especially about whether you are doing this the right or wrong way. If you can’t succeed with slowing your thought process at first, just focus on the positive and keep breathing.

5. Allow your emotions

Being connected to yourself often means allowing everything to flow through you with acceptance. Meditation will teach you to respect your many emotions and try to understand them rather then quickly trying to rationalize or avoid them. When you feel fear, it’s no longer your mind judging you for being weak. Meditation will turn that into an inquiry, to search for the root of that fear. Treating your emotions as valid will lead to greater self-love and patience as you work through small and big issues alike and prevent them from reoccurring so frequently.

6. Practice meditation

Meditation is no different from any other exercises or aspiration in your life. The more you meditate, the easier it will be to make this a habit. Start small if needed, with five minutes a day and once you begin to enjoy the calm that this practice bring, repeat it for another five minutes at night before bedtime. Aim to meditate at least three times per week.

7. Be Patient

Even the wisest man starts with one wise thought. Every time you fail at meditation, remind yourself that there is no failure because you paused, you breathed, you relaxed. Some days you will be more distracted than on others, some days might feel more fluid once you begin your practice. Pat yourself to sticking with it long enough to experience both type of days. Be patient with your practice and be kind to yourself.

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8. Keep yourself accountable

Keep a calendar or a meditation journal handy to jot down the days you’ve successfully completed your practice. This will help to keep you motivated. The journal is a great tool for noting any of the pressing thoughts you either accepted or derailed during your meditation. As you practice more often, you might even be able to make strong realizations that can help or guide you personally.

9. Forgive

It’s a lot easier to sit or lay in a relaxed manner and delve deep into yourself when you don’t have any grudges or heavy emotions tearing at you. As you make meditation a habit, it will be easier to let go of things that no longer serve you and to harness your energy, effort, will and heart into the present – where you belong.

10. Grateful meditation

If you’re too restless for standard meditation and simply can’t grasp sitting still, there’s something else you can do every day that’s just as simple and beneficial. Start with a minute, a pen and a piece of paper. Write down three things you are grateful for. Most people have to think a bit to jot three things down.

That moment of reflection and appreciation on the little things in life is meditation. The hint of smile, internal or external, as you realize the things you’re grateful for today is meditation. Once you finish jotting them down, drop your pen and hold on to that feeling for another minute and say Thank you. To the universe. To yourself. To the present.

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Namaste.

Featured photo credit: Sleeping Buddha by Matt Westgate via flickr.com

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Jolie Adam

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Last Updated on December 9, 2019

5 Simple Ways to Relieve Stress Effectively

5 Simple Ways to Relieve Stress Effectively

Everyone experiences mental stress at one time or another. Maybe you’re starting a new career, job, or business, or you feel incredibly overwhelmed between work, parenting, and your love life (or a lack of it). It could even be that you simply feel that you have way too much to do and not enough time to do it,  plus, on top of everything, nothing seems to be going the way it should!

Yup, we all experience mental stress from time-to-time, and that’s okay as long as you have the tools, techniques and knowledge that allow you to fully relieve it once it comes.

Here are 5 tips for relieving mental stress when it comes so you can function at your best while feeling good (and doing well) in work, love, or life:

1. Get Rationally Optimistic

Mental stress starts with your perception of your experiences. For instance, most people get stressed out when they perceive their reality as “being wrong” in some way. Essentially, they have a set idea of how things “should be” at any given moment, and when reality ends up being different (not even necessarily bad), they get stressed.

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This process is simply a result of perception and can be easily “fixed” by recognizing that although life might not always be going as YOU think it should, it’s still going as it should—for your own benefit.

In fact, once you fully recognize that everything in your life ultimately happens for your own growth, progress, and development—so you can achieve your goals and dreams—your perception works in your favor. You soon process and respond to your experience of life differently, for your advantage. That’s the essence of becoming “rationally optimistic.”

The result: no more mental stress.

2. Unplug

Just like you might need to unplug your computer when it starts acting all crazy, you should also “unplug” your mind.

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How on earth do you unplug your mind? Simple: just meditate.

It isn’t nearly difficult or complicated as some people think, so, if you don’t already meditate, give it a try. Whether you meditate for 5 minutes, 30 minutes, or 2 hours, this is a surefire way to reduce mental stress.

Meditation has been scientifically proven to relax your body (resulting in less mental stress), while also reducing anxiety and high blood pressure.

3. Easy on the Caffeine

Yes, we know, we know—everyone loves a nice java buzz, and that’s okay, but there’s a fine line between a small caffeine pick-me-up and a racing heart and mind that throws you into a frenzy of mental stress.

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Try giving up caffeine for a while and see how you feel. And, if that’s completely out of the question for you, at least try to minimize it. You might find that lots of your mental stress mysteriously “disappears” as your caffeine intake goes down.

4. Attack Mental Stress Via the Back Door

That’s right: your body and mind are part of the whole being, and are constantly influencing and affecting each other. If you’re experiencing a lot of mental stress, try to reduce it by calming your body down—a calm body equals a calmer mind.

How do you calm your body down and reduce physical stress? A  great way to reduce physical stress (thereby reducing mental stress) is to take natural supplements that are proven to reduce stress and anxiety while lifting your mood. Three good ones to look into are kava-kava, St John’s wort, and rhodiola rosea:

  • Kava-kava is a natural plant known to have mild sedative properties, and you should be able to find it at your natural health food store or vitamin store. It’s available in capsules or liquid extract form.
  • St John’s wort is a natural flower used to treat depression. Again, it’s found at your local health store in capsules or liquid. Because it uplifts mood (enabling you to see the brighter side of all experiences) it helps relieve mental stress as well.
  • Rhodiola rosea is a natural plant shown to reduce stress and uplift mood, and Russian athletes have been using it forever. Like the other two supplements mentioned, rhodiola rosea can be found at your natural health store in capsule or liquid form.

While these supplements are all natural and can be very helpful for most people, always check with your health care provider first as they can cause side-effects depending on your current health situation etc.

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5. Good Old-Fashioned Exercise

This tip has been around forever because it works. Nothing relieves mental stress like running, kickboxing—you name it. Anything super-physical will wipe out most of your mental stresses once the exercise endorphins (happy chemicals) are released into your brain.

The result: mental stress will be gone!

So, if you’re feeling overwhelmed or just plain stressed, try using some of the above tips. You can even print this out or save it to refer to regularly.

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Featured photo credit: Radu Florin via unsplash.com

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