It’s completely normal for Meditation beginners to experience some discomfort or frustration while practicing meditation. The mind will often resist being tamed by kicking up all sorts of excuses. Sitting with the mind requires commitment, discipline, and perseverance if you are to experience the benefits of meditation — there is no quick fix! The following meditation tips will help you work through the common obstacles that people who start meditation encounter in starting days, so you can establish a strong foundation for your practice and, more importantly, stick with it.
1. Practice Meditation in Morning-
Try to meditate early in the morning. Morning meditation can be a nice way to start the day — you’re refreshed, awake, energetic, and on track for a mindful day.
2. Decide a particular time for Meditation-
Decide a particular time and Place to meditate at the same time and in the same place every day. Making your practice a regular part of your daily routine is key to developing a lasting habit.
3. Sit in a Comfortable Position while practicing Meditation -
For most of the people, Sitting cross legged position can be uncomfortable — and distracting. What’s most important is to find the meditation position that’s most comfortable for you.
4. Four Meditation Positions-
There are four meditation positions that we find work most optimally. The ideal meditating position for most people is somewhere in between: sitting in a chair or on a sofa or couch, arms and legs uncrossed, feet flat on the floor, a cushion or rolled up towel underneath the backside, so that the back is naturally upright.
5. Don't think about the breath-
Meditation does involve focusing on the breath and using it as an anchor for the mind, but try not to think about the breath or alter it in any way. Simply allow things to unfold naturally, noticing the rising and falling sensation it creates in the body.
6. Don't try to resist negative Emotions-
Don't try to resist anxiety, restlessness, irritation, emotions while practicing Meditation , give them your full attention and allow them to come and go. Over time the mind learns to recognize these emotions but gets used to not getting caught up in negative patterns of thought — a skill that can be enormously beneficial not only during meditation but also in daily life.
7. After Meditation Decide Your whole day -
After finishing your Meditation form a clear idea of what you are going to do next . Whatever the activity, try to carry the mindfulness you cultivated during your meditation with you into the next task and throughout the rest of your day.
8. Establish a connection between your meditation practice and feeling better-
After Meditation , try to take a moment to notice how you feel physically, emotionally, and mentally. Does your mind feel more clear? Are you more focused on the day ahead? The more you’re able to establish a connection between your meditation practice and feeling better, the more invested you’ll be in finding time to sit down each day for practice.
9. Don't Judge each Meditation-
It may be tempting to judge each meditation practice as “good” or “bad” and, once you’ve been doing it for a while, to wonder if you are “improving.” Try to resist this urge to analyze your progress in terms of whether you experience lightning bolts of insights or dramatic life shifts. Mediation is a life-long skill we are constantly working on day by day.
10. Meditation Music-
Set a Meditation Music while practicing Meditation.