3 Steps To A Successful Meditation Practice. How to make daily meditation an integral part of your life, so you feel calmer, more relaxed, and centred.
Daily meditation can be life-changing for so many people, especially for those who are struggling with anxiety, stress, or the oversensitivity or over-empathy seen in highly sensitive people and empaths.
The key is finding the right type and style of meditation right for you.
Step 1: Choosing The Right Style Of Meditation
One of the core elements of a successful meditation practice is choosing a style of meditation that aligns with your lifestyle, values, and needs. There are so many different types of meditation to choose from.
As a meditator of over 30 years. I have studied and practiced many different types and styles of meditation. But it wasn’t until I started teaching meditation to all different ages and different types of clients and students of all ages. Did I start to see the types of meditation that most clients and students found most helpful, for example;
Traditional Breath Meditation Practice
Is one of the most simplest and effective meditation techniques that is useful for all ages, abilities and levels of health. The big advantages of breathing meditations is that you can build this practice up over a period of time and apply it into your day more easily than most types of meditation.
Mantra Meditation Practice
Mantra meditations can be really nice and very useful to embed in positive affirmations and specific energy, and helpful if you have specific blockages in the throat chakra.
But external mantra meditations that are sung or spoken aren’t always practical or as discrete as for example a breathing meditation you can sneak in at your desk.
Trataka Meditation
Trataka which in Sanskrit means “to gaze steadily” is a form of meditation that focuses on one point externally or internally, for example externally candle gazing meditation. Or internally where they focus inward into the void or an imagine in the mind.
5 Minute Qi Gong Meditation
A simple qi gong based technique that focuses on different finger points. This is not your normal type of meditation practice, which you build up to 20 minutes. It is more like a powerful mind hack, a mind reset that takes less than 5 minutes. Some regard it as similar to a micro nap.
This is useful stress-busting tool for those who think they can’t meditate or think they don’t have time to meditate. But also a great tool for experienced meditators to use as an extra aid during challenging periods throughout your day e.g. business meetings, hospital appointments…
Step 2: Set A Daily Meditation Routine
To be a successful meditator, you need to make your meditation practice a habit, a lifestyle.
Choose a time to meditate that you won’t be disturbed, such as early morning, unless you want to meditate as a whole family or you want to meditate in a group or class.
Most meditators choose to meditate first thing in the morning. Other people choose to meditate lunchtime or early in the evening, even though I would suggest not practicing more traditional types of meditation late in the evening.
More modern type guided meditations such as guided visualisation which are very different tend to be much more helpful in late evening.
You have to set a time in the day that works for you and stick to that time.
Step 3: Building Up The Length Of Your Meditation Practice
One of the biggest differences between successful meditators and those who struggle or give up is often caused by trying too hard or trying to do too much too soon.
Meditation, like anything, takes time to master. Most people today find it difficult to stop and be still; it doesn’t come easily.
That is why when you first begin to meditate, it is so important that you start slowly and easily. Don’t put too much pressure on yourself and don’t try too hard.
Meditation is not a competition, a race, or something to push through. It is the exact opposite. It is important to dissolve any myths you have around meditation.
So many people think meditation is about being instantly getting rid of their thoughts. They believe they are doing it wrong when their monkey mind keeps distracting them.
Or that the more harder they try it will get easier. Meditation is about being in a state of beingness than doingness. That is why how you approach your meditation practice is so important. Finding a really good meditation teacher can make a huge difference.
The key is going at your own pace, even in a class situation. For some starting at just 5 minutes a day is a huge win.
Bringing meditation into your life can be life changing, but the key is keeping it simple and finding the right meditation pose that is comfortable for you.
Believe me most students who start small but are disciplined enough to do a little bit each day at the same time slowly building up often do much better and don’t give up.
If you are someone who thinks they cannot meditate
Download my Free Less Than 5 Minute Qi Gong Meditation, it will be so worth it.
Eileen Burns is a highly experienced meditation teacher who has been meditating for over 30 years.
If you would like to try a wide range of meditation techniques, as mentioned above, and guided meditations, check out The Heart Hub
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