Meditate For Positivity

Meditation is a practice that can help us achieve a sense of calm and improve our mental well-being. It is not about emptying our minds but learning to observe our thoughts without judgement. By doing so, we can become more aware of our thought patterns and, over time, develop inner balance.

Meditation can take many forms, but most practices involve focusing on the breath. Other types of meditation include concentration meditation, mindfulness meditation, and moving meditation techniques such as tai chi and walking meditation.

1. Set aside time: Consistency is key when it comes to meditation. Try to meditate at a regular time and aim for short, daily sessions rather than longer, infrequent ones.

2. Find a comfortable place: You don't need any special equipment, just a quiet and comfortable space where you can sit or lie down.

3. Focus on your breath: Pay attention to your inhalation and exhalation. Notice the movement of your body as you breathe—the rising and falling of your chest, the air moving through your nose, etc.

4. Observe your thoughts: Thoughts will inevitably arise during meditation. The goal is not to suppress them but to observe them without getting caught up in them. Simply acknowledge any thoughts that come up and gently bring your attention back to your breath.

5. Be kind to yourself: Don't beat yourself up if your mind wanders. Meditation is a practice, and it takes time to train your mind to focus.

6. End your meditation gently: When you're ready to finish, stay in the same position with your eyes closed for a couple of minutes before gently opening your eyes. This will help you transition calmly into the rest of your day.

Remember, meditation is a journey, and there is no one-size-fits-all approach. Explore different techniques and find what works best for you.

Find a quiet, comfortable place to meditate

Finding a quiet, comfortable place to meditate is essential for creating a calm and focused mindset. Here are some tips to help you create the ideal environment for your meditation practice:

Choose a Quiet Location

Find a quiet place where you can be alone and uninterrupted. This could be a quiet room in your home, a peaceful spot in nature, or even a comfortable chair in a quiet corner. If possible, create a dedicated meditation space in your home filled with inspiring images and objects. Ensure you won't be disturbed by phones, doorbells, or other interruptions.

Get Comfortable

You can sit on a chair, couch, bed, or the floor—whatever feels most comfortable for you. If you're sitting on the floor, you may want to use a yoga mat, towel, or rug. Some people prefer traditional cross-legged postures, while others opt for a simple chair or their bed. The key is to maintain good posture and remain upright. If using a chair, ensure it provides enough support so you don't sink into it. You can also sit on a meditation cushion or bench, keeping your body erect and hands resting on your knees or lap.

Relax Your Body

Before beginning your meditation, take a few deep breaths and relax your body. Ensure you are wearing comfortable clothing that doesn't restrict your movement. If sitting, imagine a string tied to the top of your head, pulling you straight up toward the ceiling to help maintain a straight spine.

Minimize Distractions

While meditating, it's important to minimize distractions as much as possible. Turn off your phone or any devices that may interrupt you. If you're in a noisy environment, consider using noise-cancelling headphones or playing soothing music to help you focus.

Remember, the goal is to create a peaceful and comfortable environment that supports your meditation practice. By taking the time to prepare your space, you'll be better able to focus your mind and fully benefit from the practice.

Focus on your breath

Focusing on your breath is one of the simplest ways to meditate and can be done by anyone, anywhere. It is a form of "entry-level" meditation that can help you relax and protect your health.

To begin, find a comfortable position in a place with minimal distractions. You can sit, stand, or walk, but sitting is often the best option. You can sit on a chair, on the floor, or on a cushion, with your spine erect and your hands resting wherever feels comfortable. Keep your tongue on the roof of your mouth or wherever is natural.

Notice and relax your body. Try to be aware of the shape of your body and how it feels. Relax any areas of tightness or tension.

Now, tune into the rhythm of your breath. Feel the natural flow of your breath as it goes in and out. You don't need to adjust it or control it. Simply observe each breath without trying to change it. Notice the rise and fall of your chest or the sensation of the breath through your nostrils.

Your mind will wander, and that's okay. When you notice that your mind has wandered, gently bring your attention back to your breath. You can say "thinking" or "wandering" in your head softly to help you do this.

Stay focused on your breath for five to seven minutes. You will likely get lost in thought several times, but each time, bring your attention back to your breath.

When you're ready to finish, take a moment to notice your body, your posture, and how you feel. Offer yourself some appreciation for taking the time to practice.

The more you practice this form of meditation, the easier it will become to focus on your breath in your daily life. It will help you deal with stress, anxiety, and negative emotions, and improve your concentration skills.

Notice when your mind wanders

It is important to remember that a wandering mind is a natural part of meditation practice. It's not a failure, just part of learning – even people with lots of experience of meditating will still have wandering minds sometimes.

The challenge is to notice when you get distracted by a thought and consciously bring your mind back to focus on the breath. When you first start to meditate and your mind wanders, simply congratulate yourself for noticing. You then have the opportunity to shift your focus back to your breath.

If your mind wanders off 10 times during a meditation, bring it back to the breath 10 times. It can be difficult to find the balance between focusing on the breath and breathing naturally when meditating. This is just part of learning the technique, so it's important to be aware of this as an issue. Over time you should find the right balance.

A wandering mind is not a problem. In fact, noticing it means you're starting to see your habitual patterns of perception more clearly. With awareness, you start to see that thoughts are just thoughts, sensations are just sensations, sights are just sights, and sounds are just sounds.

You can choose to take these as the basis for interpreting the world, or you can decide to experience them as interesting phenomena, arising in the mind and body. By noticing and getting to know your patterns, you untangle from the bind of automaticity.

Be kind to your wandering mind

It is important to be kind to your wandering mind when meditating. Meditation is not about having a blank mind or stopping thoughts altogether. It is about observing thoughts as they come and go, without judgement.

When you notice your mind wandering during meditation, gently congratulate yourself for noticing. You can then briefly acknowledge where your mind has been, before bringing your attention back to your breath.

It is helpful to see the wanderings of your mind as opportunities to bring patience and gentle curiosity to your experience. It is perfectly normal for your mind to wander—it is simply what minds do.

If you find yourself getting frustrated with a wandering mind, you can try shortening your meditation exercises. You can also try guided meditations, which can be helpful if the voice is calm and soothing.

Create a consistent schedule

Consistency is key when it comes to meditation. It is recommended to meditate for at least five minutes every day, rather than meditating for an hour once every week or two. Try to meditate at the same time every day, preferably first thing in the morning, and again in the evening if possible. This will help you kick off your morning with greater clarity and focus and allow you to release any tension or stress accumulated during the day.

If you are just starting out, it can be helpful to use meditation reminders. For example, put your yoga mat or meditation cushion in the middle of your floor so you can't miss it as you walk by. You can also use sticky notes with funny or varied messages to remind yourself of your new intention.

Meditation apps can also help you stay consistent. Apps such as Headspace, UCLA Mindful, and Simple Habit offer guided meditations for a variety of goals and time commitments.

Frequently asked questions