5 Things to Help You Start a Meditation Practice
Photo by Aaron Burden
Want to meditate but can’t seem to get started?
Do you get hung up on questions like:
What style should I practice?
How long should I meditate for?
What should I focus on?
Does it count if I only meditate a few minutes?
I get it. Meditation can feel complicated and overwhelming. And there’s so much information out there!
Here are some tips to help you get started once and for all:
1. Get clear on why you want to meditate.
The benefits of meditation are huge and include wonderful things like lower blood pressure, improved sleep, reduced stress, and the ability to be less reactive.
But why do you want to meditate? Is it for your health? Do you want to know yourself better? Are you hoping to feel calmer and more grounded?
When you’re clear about why you want to meditate it’ll be much easier to get started and to show up consistently for yourself.
* “Should” alert! If you feel like you “should” meditate because everyone else is doing it, I encourage you to find a reason that resonates with you. It’s not gonna do you any good to mediate when it feels like an obligation or just another thing on your to-do list.
Also, if you have zero compelling reasons, then maybe meditation isn’t the thing to do right now. And that is more than a-ok.
2. Explore and experiment.
There’s one right way to meditate and there are about a bazillion different things to try. You don’t have to sit in silence for thirty minutes or go on a silent retreat.
Explore and experiment different styles, techniques, and teachers. You could try:
Practising guided meditations found online or through apps like Insight Timer
Listening to the podcast Meditative Story (this is a great gateway into meditation!)
Taking an intro to meditation class or workshop
Going to a yoga class where the teacher incorporates moments of silence or stillness
Just sitting: sit for 1 minute and notice your breath, and then add more time as you like
3. Find the most comfortable position for your body.
Physical discomfort is a common barrier to establishing a meditation practice. If your knee is bugging you or all you can focus on is your sore low back, then you’re not going to get the most out of your practice.
Don’t sit on the floor if you don’t want to. Sit in a chair and rest your feet firmly on the floor. I find it’s most comfortable to have the knees stacked over the ankles and the thighs parallel to the floor (this might mean putting something under your feet or under your seat).
Prefer to lay down? Go for it. You could even prop yourself up with some pillows so you’re less likely to doze off.
4. Decide when you want to meditate.
Pick a time (either a specific time, or a time in the flow of your day) when it feels easiest to meditate. A few suggestions are:
First thing in the morning
After brushing your teeth
At lunch
Between the end of the workday and dinnertime
Before bed
You might need to experiment with different times to find what sticks. I prefer to meditate in the morning because my mind is usually more settled from sleep and because I have a whole new day in front of me. I suggest bookending your meditation time with a few minutes before and after: this way you won’t feel rushed and you can transition back into your day (or into sleep) with ease.
5. Be gentle with yourself.
Starting a meditation practice can feel strange and weird. You might feel like you’re doing it wrong (not possible) or that there’s something more you need to know. This is is normal.
Be gentle with yourself.
Also—this is something not often mentioned, but—meditation might not feel suitable, helpful, or accessible to you if you’re in active trauma recovery or have severe anxiety or depression. In some cases, meditation might exacerbate symptoms. So if it doesn’t feel like the right time to meditate, that’s ok. It will be there for you when you’re ready.
Starting can sometimes be the hardest part, so keep it simple and easy.
When I first started meditating I sat for one minute at a time and noticed my breath. I slowly increased my time as it felt natural. And guess what? Today I have a consistent and steady meditation practice that I love. And I know this is possible for you too!