Meditation: A Daily Habit

how to keep meditation

Keeping up with meditation can be challenging, but it's a rewarding practice that brings long-lasting benefits to your life. Here are some tips on how to maintain a consistent meditation practice:

- Create a peaceful environment: Find a quiet place where you won't be interrupted. Turn off any noisy appliances, and if you play music, choose calm and repetitive tunes or nature sounds.

- Wear comfortable clothes: Wear loose and comfortable clothing to help you relax. You can also bring a blanket or shawl to keep warm.

- Decide on a time duration: Start with shorter meditation sessions, such as 5-10 minutes, and gradually increase the duration as you get more comfortable.

- Schedule a regular time: Try to meditate at the same time every day to make it a habit. Early mornings are ideal, as your mind is not yet consumed by the stresses of the day.

- Prepare your body: Before you begin, do some light stretching to release tension and focus on your breath.

- Find a comfortable position: Sit or lie down in a position that allows you to feel relaxed and balanced. You can sit on a cushion, chair, or meditation bench, or even lie down if that's more comfortable.

- Focus on your breath: Follow your inhalation and exhalation without trying to control your breathing pattern. If your mind wanders, gently bring your attention back to your breath.

- Use a mantra: Repeat a word or phrase, such as calm or peace, to help you focus and silence the mind.

- Visualize: Create a peaceful place in your mind and explore it, focusing on the sights, sounds, and sensations.

- Body scan: Focus on each part of your body, starting from your toes and working your way up. Consciously relax and release any tension in each body part.

- Be kind to yourself: Meditation takes practice, and it's normal for your mind to wander. Don't judge yourself or obsess over the content of your thoughts. Simply bring your attention back to the present moment.

Characteristics Values
Environment A quiet, peaceful location, free from distractions
Clothing Loose, comfortable clothing
Time Start with 5 minutes and work your way up
Posture Straight spine, hands in lap, legs crossed
Eyes Closed, or softly focused on a single object
Focus Breathing, mantra, visualisation, body scan, walking

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Choose a quiet, peaceful environment

Meditation is best practised in a peaceful, quiet location, where you can focus on the task at hand without external distractions.

The space you choose to meditate in does not need to be large, but it should be somewhere you will not be interrupted. A walk-in closet, an outdoor bench, or even a quiet corner of a garden can be good spots to meditate, so long as you have privacy.

If you are new to meditation, it is especially important to avoid distractions. Turn off televisions, phones, or other noisy appliances. If you wish to play music, choose calm, repetitive tunes. White noise or quiet nature sounds, like running water, can also help to avoid distractions.

Your meditation space does not need to be completely silent, and a little background noise, like a lawnmower or a dog barking, should not disrupt your practice. Being aware of these sounds without letting them dominate your thoughts is an important part of meditation.

Meditating outside can be very peaceful, so long as you are not sitting near a busy road or another source of loud noise.

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Wear comfortable clothing

When preparing for meditation, it is important to wear comfortable clothing to help you focus on your inner self. This means opting for loose-fitting clothing that does not restrict your breathing or movement. You should also consider the temperature of your meditation environment and dress appropriately, perhaps layering clothing that can easily be added or removed.

The type of fabric you choose can also make a difference to your comfort. Natural fabrics such as cotton or silk are breathable and ideal for layering, while polyester blends are another popular choice.

While there is no right or wrong clothing to wear for meditation, you may wish to consider the colour of your outfit. Colours have different energies and vibrations that can affect how you feel. For example, red encourages physical activity and passion, while blue encourages peace and spiritual connection. You may choose colours that support the purpose of your meditation session.

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Decide on a time frame

Deciding on a time frame for meditation is an important step in establishing a regular practice. While there is no one-size-fits-all answer, and the best time may vary depending on individual circumstances, here are some guidelines and tips to help you choose the right time frame for your meditation practice:

Recommended Time Frames for Meditation

Meditation can be practised for varying lengths of time, depending on your experience level and personal preferences. For beginners, it is generally recommended to start with shorter sessions, ranging from 5 to 15 minutes once or twice a day. As you become more comfortable with meditation, you can gradually increase the duration of your practice. Seasoned meditators often aim for longer sessions, such as 20 minutes or more, practised twice daily.

Choosing a Time That Works for You

The most suitable time for meditation may differ from person to person. Some people find that meditating in the morning is ideal, as it sets a positive tone for the day and helps to cultivate calmness and focus from the very beginning. Morning meditation can also help ensure that your practice doesn't get pushed aside as the day gets busier. However, if morning meditation doesn't align with your schedule or preferences, that's perfectly fine. You can choose a different time of day that better suits your needs. For example, you might decide to meditate during a lunch break or in the late afternoon when you typically take a walk. The key is to find a time that works for you and commit to making it a part of your daily routine.

Creating a Consistent Practice

Consistency is essential for establishing a meditation habit. Aim to meditate at the same time each day, as this will help you form a routine and make it easier to stick with your practice. If you're just starting, it's better to meditate for a shorter duration every day than to meditate for a longer duration sporadically. Over time, as you build your practice, you can gradually increase the length of your meditation sessions.

Combining Meditation with Other Activities

You can also incorporate meditation into your existing daily routine by pairing it with another activity. For example, you might decide to meditate for five minutes as soon as you finish brushing your teeth or after making a cup of tea. This technique, known as utilising anchor habits, can be highly effective in helping you develop a consistent meditation practice.

Flexibility and Self-Compassion

While consistency is important, it's also crucial to remain flexible. Understand that each day may present different challenges and distractions, and be prepared to adapt your meditation practice as needed. If you miss a session, don't be too hard on yourself. Instead, focus on getting back on track and recommitting to your practice. Remember, meditation is a journey, and it's normal for there to be bumps along the way.

In summary, deciding on a time frame for meditation involves considering your personal preferences, schedule, and experience level. Start with shorter sessions and gradually increase the duration as you become more comfortable. Choose a time that works best for you, and aim for consistency by meditating at the same time each day. Finally, be flexible and compassionate towards yourself as you establish your meditation practice.

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Stretch before you start

Stretching before meditation is an excellent way to prepare your body and mind for the practice. It helps to loosen up any tight muscles and prevent stiffness, especially if you've been sitting for long periods.

  • Light stretching or basic yoga movements are ideal. You don't need any special instructions, but if you're new to stretching, consider learning some simple yoga poses.
  • Focus on areas that are typically tight, such as the neck, shoulders, and lower back, especially if you've been sitting in front of a computer.
  • If you plan to meditate in the lotus position, pay extra attention to stretching your legs, emphasizing the inner thigh.
  • Consider taking a yoga class or following a digital yoga routine to get more familiar with the poses and movements.
  • Nike Training App is a great digital resource for flexibility and stretching routines.
  • Combining meditation with physical exercise creates a complementary practice that accelerates your fitness goals and helps you achieve a healthier mind and body.

Remember, the key is to prepare your body and mind for the stillness and focus of meditation. By stretching beforehand, you'll be more comfortable and able to fully benefit from your meditation practice.

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Focus on your breath

Focusing on your breath is a powerful mindfulness meditation practice. It is a simple yet effective way to relieve stress, ground yourself in the present moment, and cultivate inner calm.

Find a Comfortable Position:

You can sit on a chair, cushion, or meditation bench, whichever works for you. The lotus position or half-lotus position is traditional, but you can also sit cross-legged or with your legs out in front of you. The most important thing is to be comfortable and have a balanced torso.

Straighten Your Spine:

Good posture during meditation will help you stay comfortable. Focus on each vertebra in your spine, imagining them balancing one on top of the other to support the weight of your torso, neck, and head. Relax any areas of tension.

Close Your Eyes (Optional):

Closing your eyes can help you focus and relax, especially if you are a beginner. However, you can also keep your eyes open, gazing softly ahead without focusing on anything in particular.

Follow Your Breathing:

Pick a spot above your navel and focus your mind there. Become aware of the rising and falling of your abdomen as you breathe. Don't try to change your breathing patterns; just breathe naturally.

Focus on Mental Images (Optional):

You can imagine a coin or a buoy that rises and falls with each breath, or a lotus flower unfurling its petals with each inhalation. These images can help guide your breathing and keep your mind focused.

Repeat a Mantra (Optional):

Mantra meditation involves silently repeating a word or phrase, such as "peace," "calm," or "Om." This can help you focus your mind and silence your inner thoughts.

Be Kind to Your Wandering Mind:

It's natural for your mind to wander during meditation, especially if you're a beginner. When you notice your mind wandering, gently bring your attention back to your breath. Don't judge yourself or obsess over the thoughts; simply acknowledge and let them go.

Practice Regularly:

Meditation takes practice, so don't be discouraged if you don't achieve immediate results. Try to meditate at the same time every day, even if it's just for a few minutes. Over time, you'll find it easier to focus on your breath, and you'll be able to use this skill to deal with stress and negative emotions in your daily life.

Frequently asked questions

A quiet, peaceful environment is ideal for meditation. You can choose to meditate indoors or outdoors, but ensure you are in a place where you won't be interrupted and can focus exclusively on the task. Turn off any noisy appliances, and if you wish to play music, opt for calm, repetitive tunes, white noise, or nature sounds.

Wear loose, comfortable clothing that doesn't restrict your movement. You may also want to have a sweater or blanket nearby in case you get cold. The goal is to be physically comfortable so that you can calm your mind and block out external distractions.

The duration of your meditation can vary depending on your experience and preferences. Beginners can start with as little as 5 minutes a day, while more seasoned meditators may opt for 20-minute sessions twice a day. Consistency is more important than the length of each session.

One basic technique is breath control meditation, where you focus on your breath without trying to change its pattern. You can also try mantra meditation, where you silently repeat a word or phrase to help you focus. Visualization and body scans are other popular techniques to guide your meditation practice.

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