Keep your expectations in check
If you didn’t think meditation could lead to better well-being, you probably wouldn’t meditate. Be careful what you expect!
Of course, you’re right. Meditation is worthwhile precisely because – among its many proven benefits for the mind and body – it leads to better well-being. But the truth is that it takes some effort, practice and commitment to discover these benefits. Some people experience them almost immediately, while others find that it takes time.
Expectations of what will happen when you start sitting can be a big obstacle. Some people imagine they will experience transcendent states of mind, others expect instant mental silence, and still others believe they will develop supernatural abilities.
Find a quiet, comfortable place
If you have a special place for your meditation practice, that’s great.
It’s very helpful to find a place to meditate where you can be sure you won’t be disturbed It could be your dedicated meditation corner at home, a quiet room at work or school, a mansion or another special place.
Relax your shoulders and release any tension you feel in your body – especially your neck, jaw and other physical tension magnets – but keep your back straight.
Brief and consistent is the way to go
Beginners often struggle with the idea of sitting still for any real period of time. But no one is saying that beginners should force themselves to sit for hours on end. In fact, many meditation masters suggest that short practice sessions are the best way to start. In any case, everyone agrees that consistency is most important.
As Lao Tzu said, the journey of a thousand miles begins with the first step. The first few times you meditate, try just a few minutes each time. You can increase the length of practice when you feel up to it. Some meditators take breaks for short sessions several times a day.
Your breath is your anchor
Mindfulness, a popular and accessible meditation technique that has been around for millennia, often involves sitting quietly . We learn to observe the thoughts, sensations and emotions that arise in the stream of the mind, learn to acknowledge them and let them go. This is meditation: awareness. We often use awareness of the breathing process as an anchor for our busy minds and a basis for our meditation practice.