| p>Meditating is hard work! If that's what you | | | | (perhaps 20 minutes - or more if you can afford |
| think, you're not alone. Quieting our thoughts can | | | | the time). Just be sure you're creating an |
| be a challenge and sometimes the harder we try, | | | | attainable goal so you can remain still for the |
| the harder it gets. But keep in mind that although | | | | length of your practice. If you find it's difficult to |
| meditating can mean sitting in stillness for hours, it | | | | simply sit for a period of time in silence, make |
| can also be as simple as taking a few minutes to | | | | that your only goal in the beginning. |
| be still and connect with ourselves. | | | | 3. Try visualization. It may help to visualize your |
| You may even choose to start by simply bringing | | | | thoughts floating away on a cloud each time you |
| your awareness to your thoughts a few times a | | | | find your mind wandering or picture placing your |
| day and then returning to your regular daily | | | | thoughts in a box and gently shutting the lid |
| routine. | | | | knowing they'll still be there when your meditation |
| Meditation For Beginners Tips | | | | is finished... whatever works for you. Don't worry |
| | | | about "doing it right." There's not one way to |
| 1. Don't be hard on yourself. Remember that | | | | meditate - meditation for beginners should start |
| when you meditate it doesn't matter if your mind | | | | out simple. |
| races the entire time. Don't judge yourself or be | | | | 4. Create a routine. Find a place to sit that inspires |
| upset that thoughts keep popping up, but each | | | | you and a seat that comfortably supports your |
| time they do, observe the thought and then bring | | | | back. And find a time of day when you will not be |
| your attention back to your breath. The goal is | | | | disturbed. Start your meditation the same way |
| not to get rid of your thoughts, but to observe | | | | each time with two easy steps when you're |
| and witness your thoughts during your meditation. | | | | practicing meditation for beginners: a) Remind |
| Being conscious of your thoughts and then | | | | yourself to place your attention on your breath; |
| returning to your breath is like slowly building a | | | | b) Set an intention, such as saying to yourself "My |
| muscle. It becomes easier the more you practice. | | | | intention is 'to be quiet' or 'to commune with spirit,' |
| 2. Use a timer. Set a reasonable goal, like a few | | | | or 'to wake up.'" Whatever feels right to you. |
| minutes to start, and use your timer. If ten | | | | 5. Share your goal to meditate: Make a |
| minutes sounds reasonable to you, start with five. | | | | commitment to yourself and tell others about |
| Set yourself up for a win. Increase the time | | | | your meditation for beginners goal so they can |
| every month until you reach your long-term goal | | | | encourage you and help you stick to it! |