Meditation for Beginners: 5 Tips for Building a Daily Practice
Regular meditation has been shown to reduce stress levels and improve the outlook for people living with chronic health conditions, including depression, anxiety, high blood pressure, digestive disorders and many other health problems. Building a daily meditation practice is one of the best things you can do for your long-term health. Sri Chinmoy was an Indian spiritual leader who taught meditation in the West after moving to New York City in 1964. If you’re new to meditation or finding it difficult to meditate regularly, below is a list of five tips for building a daily practice based on Sri Chinmoy’s teachings.
Keep it Simple
There are many different types of meditation, but it’s best to master the basic practice before moving on to the more complicated options. One of the most straightforward practices for beginners is to focus on the breath. Some people like to focus on the feeling of the breath moving through a specific area of the body, such as the nostrils, chest or abdomen, while other people prefer to follow the full breath passing through the whole respiratory system.
Meditating for half an hour or more can seem daunting, especially for beginners. It can also be difficult to fit long meditation sessions into a busy schedule, and many people struggle to focus for long periods of time. Consistency is far more critical than the amount of time you spend meditating. Start small by meditating for five or ten minutes every day.
Choose a Regular Time
Building a new habit is easier when you practice the habit at the same time every day, as this helps to train your body and mind to relax and focus at particular times of the day. Choose a time when you won’t be disturbed and set a timer or alarm to go off at the end of your session.
Empty Your Mind
Constant worrying and racing thoughts can make it difficult to relax and focus on your meditation. If you find yourself being drawn into thoughts and worries while meditating, it’s a good idea to clear your mind before starting your meditation session. Writing your worries and thoughts down in a notebook or journal before meditating will help to clear your mind.
Try Using a Guide
Guided meditations can help you to stay focused, as they provide sounds and sometimes visual imagery that keeps your mind engaged. You can download free audio meditations from radiosrichinmoy.org, as well as purchase guided meditations from Amazon and other digital download stores.
Building a regular meditation practice is one of the best things you can do for your health. If you are new to meditation, you should keep it simple, start with small sessions, choose a regular time and empty your mind before meditating. If you find it difficult to focus your attention, guided meditations may be the answer.