Updated January 16th, 2022
We are busy! We have so much to do and not enough time to do it. This can lead to a lot of stress in our lives. Wouldn’t it be great if we could find a way to reduce that stress and make our lives happier?
One way to do that is through meditation. It may seem like an impossible habit to form, but I’m here to tell you that it’s not. Here are some tips on how to make meditation a part of your daily routine.
1. The benefits of meditation and how it can improve your life
Meditation has been utilized by people from various backgrounds for millennia. And it’s not just to unwind; it’s also intended to increase happiness, mindfulness, memory, and self-control.
Meditation has also been found to have a wide range of health benefits, including lowering blood pressure and heart rate while simultaneously boosting metabolism.
With so many advantages, it would appear that meditation should be a simple solution to life’s difficulties. Why then do people avoid it?
Because they believe it’s too much of a commitment, or that they won’t be able to keep it up long enough to see any results.
2. How to make time for meditation, even if you’re busy
The majority of people are unaware that simply sitting for only two minutes a day can not only provide you with a favorable effect on your life but may also be used to start a lifelong practice that will dramatically enhance your quality of life. How?
3. How to create a meditation habit that will stick
Begin with the decision. You’ve only got two minutes to meditate. Anyone can meditate for two minutes, so why not give it a go?
Determine when you’ll start meditating. At the start, it may seem like a good idea to choose a time of day when you’ll be able to get your work done. However, this simply sets you up for failure. Choose a trigger time, such as right after breakfast or before bedtime, instead.
4. Tips for making your meditation practice more effective
- Find your zen place. This is a space that makes you feel calm, allowing you to avoid being disturbed or distracted by a lot of noise. The benefit? You may meditate in any location, so if the park is your greatest sanctuary, go for it!
- Take a seat and relax. The last thing you want is to have a charley-horse and be told to stop because of screaming muscles. To keep things simple, sit up straight while choosing your position.
- Remind yourself it’ll only take you two minutes. You’re not running a marathon. Just take it easy and enjoy this moment.
- Breathe In. Pay attention to the breath and try to observe where it goes from your nostrils into your throat and chest. Remember to maintain a straight back.
- Breathe out. Exhale slowly and naturally. If that helps, count to ten. Follow it back out of your body and let go of all the stress and concerns that have been weighing you down for so long. That’s part of the focus.
Repeat steps 4 and 5 for two minutes. If you find your thoughts aren’t sitting still, don’t fight it. Accept that your mind wants to move on, but return to concentrating on your breathing as soon as possible. Allow your thoughts to wander. Concentrate on your breathing.
5. The importance of consistency when it comes to meditation
The only way to get the full effect of meditation is through consistent practice. In general, you should practice for at least six months before determining if it’s working for you or not.
At the very least, give yourself two weeks to form a solid habit. This isn’t just about calmness and decreased stress. By meditating for two weeks, you’ll have a better chance at living a happier, less stressful life.
But don’t get discouraged if you meditate a few times and still feel miserable or stressed out. A lot of people experience the same thing in the beginning when they try to make changes to their lives. They want to start eating healthier or exercising, but after only a couple days they give up because the results are so slow to appear.
Meditation is no different. It’s just one of those things that you have to stick with it long enough to see the full effect. The point is that if you let these things slide, you’ll likely fall back into your old habits.
6. How to deal with distractions during your practice
If you can’t focus, don’t worry about it too much. Instead, try sitting with the intention of following whatever thought arises until this intention is forgotten in favor of another one. This doesn’t mean thinking hard about what you will think about – it’s more about watching your thoughts come and go.
Remember that this is a practice, so it’s okay if you don’t master it. On average, expect to spend about half the time during meditation thinking about something other than what you’re supposed to be doing. You can even allow yourself to smile at these distractions because they are part of the process.
Meditation does not have to be complicated, and it does not need a big-time commitment. It is possible to form the habit by doing it for only two minutes each day. You’ll want to extend your meditation time as time goes on. Be kind with yourself and go slowly. Your body and mind will thank you in the long run.