Why You Find Meditation Hard & How To Make It Easy As Pie!
Have you been trying to start a meditation practice and every time you sit down you feel like you’re just not doing it right or you can’t sit for long enough? Struggle to get focused? I hear you! I felt exactly the same way when I first started too! Like me, I’m sure you have all these expectations of yourself and of what your practice should look like and then in the moment it just doesn’t live up to those expectations. I used to think to myself, “How do those monks do it?…Who can sit there for hours on end without moving a muscle?…What am I even getting out of this?…I can never get my mind to go blank….And on and on the thoughts would go in my mind. The truth is, that your meditation practice is just that! It’s YOURS! You are not a monk (…well not likely anyway if you’re reading this blog…haha!) and you don’t have to meditate like a monk either. It’s your practice so you get to choose exactly what it looks and feels like.
Think about it …When you’re out of shape and haven’t been to the gym in a while, you don’t start training super hard on day 1, lifting hundreds of pounds right? Of course you don’t! It would be completely unrealistic and if you tried to do that, you’d probably fail miserably because your expectations were totally unrealistic in that moment. So…
Why would we start a meditation practice that way? Instead let’s imagine what it would be like if we started out with something that was totally doable. Make it easy to accomplish so that there are no excuses for not getting it done. Here are my tips and tricks to make starting your meditation practice easy and doable so that you can start a meditation practice and stick with it.
Let’s dive in…
Time Blocking
I love this strategy because it allows you to decide where you want to spend your free time. You get to take a look at your weekly schedule and choose when meditation would work best for you throughout the week. Maybe it’s on one specific day or over many days. Once you have figured out the day(s) you would like to meditate block out that time as non-negotiable. This is your promise to you that you will follow through and protect that time. This is a great way to hold you accountable and help you to start showing yourself that you can trust yourself to follow through.Distraction Free
Now that you’ve got time blocked off on your calendar it’s time to choose where you are going to be during your meditations. Again, this space could be anywhere. I have many places that I like to meditate (the beach, in nature, my living room, my car, etc.) and depending on the day I may switch things up based on my mood. What matters most is that you find a space that speaks to you and helps you to be present so you can begin to look inward. That means there are no kids calling for you, no one is asking for your attention, and you are able to be alone with your thoughts. Make it as distraction free as possible.Position
There is a common misconception in meditation that you must be sitting to meditate. While many people choose to meditate that way, there are so many ways people can meditate and I thought it might be helpful to share some of those with you today. So yes, one of the most well known is to sit during a meditation. If you choose this position, I would recommend grabbing a pillow or folded towel to sit on making it easier to sit up tall and more comfortable to stay in that position for longer. You could also try sitting in a chair if that is more comfortable. Often meditation is done with the eyes closed but some people may prefer their eyes open. Try out both and see what works best for you. If you open your eyes, try to gaze down at the floor or something that is not engaging so you can be focused on the meditation itself. Another option is to lay down during meditation. If you choose this option, it’s best to do it when you are more awake and on a firmer surface like the floor, in the grass. Just make sure you are comfortable. One last option you may want to try is a walking meditation. For this type of meditation you would keep your eyes open as you walk. On days when sitting just isn’t an option, this can be a great substitute.Timing
When I first started I figured I’ll start with something short like 10-15 minutes. It seemed like I should be able to handle that because that’s not that much time right? Well, when you are meditating 10-15 minutes can see very long especially when starting out. In fact, when starting out I would recommend keeping your meditation short (1-2 minutes) and working your way up to find the amount of time that works for you. Making the point of entry as easy as possible leaves you with no excuses!Environment
Once you’ve decided on the position you will meditate in, it’s important to create an environment that’s calming so you get the most out of your meditation practice. Get cozy with pillows and blankets and add a little instrumental music in the background to set the mood. If you like tea make a little to sip on prior to getting started. Essential oils (Frankincense, Awaken, Highest Potential, Grounding, Envision, and so many more) can help you get into the right mindset as well as making your room smell amazing!!Meditation Styles
I bet you didn’t know this, but there’s more than one style of meditation. Try each of these styles to see what you like best.
- Mantra Meditation
- Movement Meditation
- Pranayama (Breath Awareness) Meditation
- Mindfulness Meditation
- Guided Meditation
- Reflextive Meditation
- Progressive Muscle Relaxation
- Tratak MeditationLet Your Thoughts Flow
Ok so I don’t know about you, but I definitely was told at one point or another that I was supposed to clear my mind during a meditation practice. But have you ever tried to think of nothing? Your thoughts become the pink elephant in the room and all you can do is think of them all!!! So I’ve got a few tricks you can try. First, choose a focal point. Use it as a way to bring your attention back when it falls off track. Second, allow your thoughts to flow. So often we think that we should try to stop our thoughts from happening, but instead, what if we let them in. We can acknowledge them and when we do, it’s easier to release them. Give it a shot and see how it goes.
I want to hear all about your meditation practice as you get started. Leave a comment below to share your experiences as you get going. Let me know what’s going well and what you’re struggling with and what you want to hear more about!