Table of Contents
- How to begin your meditation practice
- Choose a meditation style
- Be kind to your wandering mind
- Focus on your breath
- Meditate and relax: putting it all together
As a certified meditation instructor, I’m often met with one main objection: I just can’t seem to meditate and relax! And I get it, we all have so much going on in our lives and competing commitments that make it difficult to tune out the world and sit for meditation.
Meditation is a powerful tool for relaxation, self-discovery and inner peace. And yes, you can meditate and relax (there isn’t a right or wrong way to do it). This post will guide you through the essential steps to cultivate your meditation practice.
How to begin your meditation practice
1. Find a comfortable position
Being comfortable during your practice is key to sticking with it. You can sit with your legs crossed, elevate your hips on a soft cushion, or lean back against a wall for head, neck and back support. If sitting isn’t comfortable for whatever reason, you can lie down…just be careful not to fall asleep. I recommend keeping a blanket nearby in case you get cold being still. For an active approach, try walking meditation, which combines walking with mindfulness.
Experiment with different positions until you find one that feels both restful and attentive.
2. Commit to a time for daily practice
Just like any new habit, meditation is most effective when you practice consistently; daily if possible. I suggest meditating first thing in the morning before the day’s to-dos get a hold of you! However, if mornings won’t work, you can practice as part of your evening routine. No matter what time you decide, pick a time that you can consistently commit to each day without feeling rushed or distracted.
3. Decide how long you want to practice
Meditation doesn’t have to be time-consuming for you to start to feel the benefits. In fact, just five to ten minutes a day can make a noticeable difference, and you can gradually increase the duration as you grow more comfortable with the practice. Consistency matters more than the length of the sessions.
Choose a meditation style
There are many styles of meditation that each have their own benefits and approaches. Here we’ll focus on the 4 styles that I teach most often to help students new and returning to their practice to meditate and relax.
1. Walking meditation
If you’re not comfortable or able to sit or lie down, walking meditation is the next best thing!
Walking meditation combines physical movement with mindfulness. Instead of sitting still, you’ll focus on each step, paying attention to the sensation of your feet touching the ground and the rhythm of your breath as you walk. This style is ideal if you feel restless or prefer a more active approach to meditation. This style can be done indoors – around your office – or outdoors – on a nature trail or in your backyard – and it typically focuses on tapping into your 5 senses as you take in your surroundings.
2. Guided meditation
Guided meditation involves following the instructions of a guide through audio, video, app or a live teaching. Ideal for beginners who benefit from the support and structure, this styles typically includes a mix of visualizations, breathing exercises, or body scans to help you relax and center your mind. It’s also a great choice if you’re looking to address specific goals, such as reducing stress, improving focus, or cultivating self-compassion.
When searching for guided meditations, select session titles that speak to where you are in this season of your life.
3. Mindfulness meditation
Mindfulness meditation is about observing your thoughts, sensations, and emotions without judgment. In this practice, you focus on your breath, noticing each inhale and exhale, and simply observe any thoughts that arise, allowing them to come and go without getting attached. This style is often confused with guided meditation as many instructors label their practices mindfulness practices, and guide students through breathing exercises and reminders to refocus on the breath.
4. Mantra meditation
In mantra meditation, you silently repeat a word, phrase, or sound – such as “Om” or “peace” – to help focus the mind and enter a state of deep relaxation. The repetition of a mantra creates a rhythm that can enhance concentration and reduce mental chatter. I recommend this style if you struggle with a barrage of thoughts and need something to focus on (other than your breath).
Mantra meditation can be practiced in silence, with music, or even with traditional chants, depending on your personal preferences.
Be kind to your wandering mind
One of the most important principles of mediation is to let go of expectations.
This also means being kind to your wandering mind. Meditation is a practice, not a performance with benchmarks for success. So, don’t worry when your mind wanders or if you don’t achieve a certain mental state or feeling – it’s all working together for your good.
Focus on your breath
Your breath is an anchor that you can return to over and over during your practice. As you meditate, guide your attention back to your breath by noticing each inhale and exhale without judgment or expectation. By refocusing on the breath whenever your mind wanders, you’ll improve your ability to stay present even outside your practice.
Meditate and relax: putting it all together
- Start Small: Practice for a few minutes each day.
- Experiment with Styles: Try different styles until you find one that resonates with you.
- Be Kind to Yourself: Remember that meditation is a practice, and it’s natural to have days where your focus feels off.
- Get comfortable – Find a position that works best with your body and the space you have available.
Each meditation session is an opportunity to reconnect with yourself, find calm, and cultivate a deeper awareness of the present moment. Your practice is all about you, so take your time and enjoy it. Regularly take note of how meditation is impacting your life to help you feel more relaxed, focused and centered.