| Although a good number of people try meditation | | | | a relationship with yourself, it will not deepen if it |
| at some point in their lives, only a small | | | | consists of one night stands. This is not to say |
| percentage actually persist with it. This is | | | | that the practice or technique you begin with is |
| unfortunate, as the benefits are enormous. One | | | | the one you stay with for the rest of your life, |
| possible reason is that many beginners do not | | | | but a relationship is best left when you know |
| start with an appropriate mindset to make the | | | | exactly why it is that you are leaving, and not |
| practice sustainable. | | | | done simply on an impulse. |
| The purpose of this article is to provide 20 | | | | 12: Educate yourself. Confusion and |
| practical recommendations to help beginners get | | | | misunderstanding is primarily caused by ignorance. |
| past the initial hurdles and integrate meditation as | | | | Find a good teacher, or online community where |
| an ongoing practice in their lives. | | | | you can get answers. Read some books on |
| 1: Make it a formal practice. Set aside a time in | | | | meditation and spiritual practice. |
| the day that is your meditation practice time. | | | | 13: Notice if frustration starts to creep into your |
| 2: Only meditate for as long as you are enjoying | | | | practice. If you notice this happening take some |
| it. It is especially important in the beginning that | | | | time to explore what is going on for you, what |
| meditation is not a chore. | | | | expectation is not being fulfilled. Then examine the |
| 3: Do yoga or stretch first. Firstly physical activity | | | | expectation itself, what is it based on. |
| will draw your own awareness into the body and | | | | 14: Be honest with yourself. As I said meditation is |
| away from your mind. A practice like yoga | | | | a relationship with yourself, you are the most |
| loosens the muscles and tendons allowing you to | | | | important person you need to be straightforward |
| sit more comfortably. Additionally, yoga opens the | | | | with, and meditation is a key place to practice this. |
| body not only at the physical level but also at | | | | 15: Be prepared for some discomfort. It is normal |
| subtle level, which facilitates movement of energy | | | | in the beginning to experience some physical |
| in the body. | | | | discomfort when sitting to meditate. Most people |
| 4: Pick a specific location in your home to | | | | are not accustomed to sitting still, other than |
| meditate. Ideally the place you choose will be | | | | maybe slouched on a couch. Your body needs |
| somewhere that does not have much activity at | | | | time to develop strength and openness in the |
| other times. Two reasons for doing this are, the | | | | right places to allow you to sit comfortably and |
| subconscious is conditioned by repetition, so by | | | | alert. Sooner or later discomfort will also be |
| going to the same place at the same time each | | | | experienced at the emotional and mental levels. If |
| day to meditate you can get in yourself to | | | | you are not consciously prepared for this it is |
| expect to meditate when you are there. The | | | | likely to deter you from continuing. |
| second reason is that when you meditate you | | | | 16: Until you are well versed in your meditation |
| begin to create a particular vibration in that spot. | | | | practice it can be very beneficial to use a |
| With time and meditation and place will become | | | | recording to guide you. This will help your mind to |
| increasingly attuned to this energy of meditation, | | | | let go of concern about what you are doing, and |
| again making it easier for you to meditate when | | | | the recording can act as a guide until you no |
| you are there. | | | | longer need it. |
| 5: Make sure your will meditation time is | | | | 17: Start to look for moments of awareness |
| respected. if you live with others make sure that | | | | during the day. Finding space to be consciously |
| they understand that you are not to be disturbed | | | | present during everyday activities is a wonderful |
| while you are meditating. Equally for yourself | | | | way to evolve your meditation practice. Take |
| make the same commitment, for example if your | | | | advantage, of the time spent waiting in traffic, |
| phone should ring, be aware of it and continue | | | | waiting in line, waiting for anything, to become |
| your meditation. | | | | present to yourself and what you are |
| 6: Create some representation of sacred space in | | | | experiencing within yourself. Look for such |
| your meditations spot. This should obviously be | | | | opportunities in your day, however brief, simple as |
| what is meaningful for you, maybe an actual altar | | | | they are taken radically change or experience of |
| with pictures and objects, or maybe just a special | | | | life. |
| rug and your meditation cushion. | | | | 18: Do it together. Meditating with a partner or |
| 7: Use ritual if it helps you. This doesn't have to | | | | group can have many wonderful benefits, and can |
| be elaborate it could be as simple as lighting a | | | | improve your practice. When meditating with |
| candle, or a lighting incense. The repetition of a | | | | others many people say that it improves the |
| ritual before you meditate, is again conditioning | | | | quality of their meditation. However, it is |
| preparation for your body and mind. | | | | necessary to make sure that you set |
| 8: Commit for the long haul. When you begin with | | | | agreed-upon ground rules before you begin. |
| the clear idea in your mind that the greatest | | | | 19: Don't stress about it. This may be the most |
| benefits from meditation will accumulate with | | | | important tip for beginners, and the hardest to |
| time, and see it as an ongoing process, you are | | | | implement. Many people in beginning meditation |
| less likely to give up in frustration. | | | | become anxious about whether they are doing it |
| 9: Meditate with understanding. Get clear in your | | | | right or not, or whether something they |
| mind exactly what you think meditation is and | | | | experience should be happening or not. The article, |
| what it will be like before you start. Invariably | | | | meditation is practice, goes into more detail |
| everybody does have ideas and expectations like | | | | regarding this. |
| this, it is very helpful to make them conscious | | | | 20: Invest in a good, comfortable meditation |
| before you start. | | | | cushion. If you need other things to allow your |
| 10: Be clear of your motivation to begin | | | | body to sit comfortably in without strain, get |
| meditation. When you understand your reasons | | | | them. If you set yourself up with the things that |
| and objectives in beginning meditation you are | | | | you need, you are removing a future potential |
| more likely to find a practice or technique that will | | | | pitfall to your practice. |
| work for you at that time. | | | | Meditation is one of the greatest gifts that you |
| 11: Begin with a particular practice that you have | | | | can give yourself, like any lasting and meaningful |
| actively chosen and commit to doing it for a given | | | | relationship it takes energy and commitment, it |
| time period. Many beginners are constantly | | | | takes understanding and tolerance. If you put |
| jumping from one to type or technique of | | | | these things in to your practice meditation will |
| meditation to another. Your meditation practice is | | | | become your best friend, and powerful resource. |