By Lorraine Alexander July 19, 2021
Read time 2 min. 49 sec.
New to meditation, or considering tackling this ancient 5,000-year practice on your own? Sounds simple enough, right? Don’t let the simplicity of meditation fool you.
A proven method properly used can transform your health and offer a positive shift in your wellbeing. If you are considering embracing this practice, save yourself the challenges of starting fresh and read on.
1. Prioritize the time to practice meditation.
The number one advantage that will establish your success is consistency. It is ideal to set your daily practice at the same time each day. This system will lessen the risk of putting it off and missing a meditation. Remember, the positive influence of meditation is cumulative, so be consistent. Keep track of your experiences by jotting down a quick note in your journal. Meditate faithfully twice a day, twenty minutes each session. Soon you will feel the benefits.
2. Eliminate caffeine, sugar, or alcohol before a meditation.
Many people make the mistake of starting their day with a heavy jolt of caffeinated coffee or tea followed by a burst of sugar in a pastry or cereal. Then they roll into meditation and try to quiet down. It is no surprise that they just sabotaged their meditation efforts! Avoid all forms of sugar and caffeine before sitting. A best practice is this: Meditate immediately upon waking (pre-caffeine), then just before dinner (before a heavy meal).
3. Stop trying so hard.
I often read this comment online, "I cannot empty my mind.” My advice is simple. Know that the goal is to quiet the mind. An effective technique will do the work — hold to your schedule and sit. Expect gradual changes. A noticeable improvement takes time and patience. Eventually, the activity of thought will lessen, and you will feel a noticeable difference.
Learn to accept that meditation is a process. Do not judge your meditation or analyze it. Accept it as it is and know you are improving each day. If something is concerning you, it's time to reach out to your instructor.
4. Practice meditation silently and use a timer.
In my experience, meditation apps are good for first-timers. A soft voice gently walks the listener through the meditation. However, in teaching groups I find the app voice never allows for the silence necessary to reach a deep meditation. It might be better than nothing at all, but why not indulge in a practice that offers a greater chance of success?
I recommend using an app to time your meditation. Pocket Meditation Timer is just one example. Set the timer for 20 minutes, then three minutes to slowly come out of the meditation. Select a pleasant sound (or bell) that is soft. Be sure the volume on your phone is set low. A loud bell can be jarring. Once you start the timer, remember that this is your time—so no peeking at the timer. :)
5. Find the perfect Zen zone.
Once you have established where you will meditate, create the ideal space. Consider silencing the phone, soft lighting, and any creature comforts that help to create your perfect space. This setting will help your practice in the beginning. Once you become a seasoned meditator, you can practice almost anywhere. You will learn to accept distractions as part of the meditation.
6. Choose a comfortable sitting position.
The most comfortable sitting position for beginners is to sit tall yet relaxed in a comfortable chair with good back support. Have a throw nearby in case you feel chilled.
7. Study the benefits of meditation.
Most people do not take the time to research the benefits, a grave oversight. If they did their research, they would most certainly adopt the practice and make it a priority.
There is a profusion of scientific data backing the positive effects of meditation on blood pressure related to heart health, enhanced mental focus and memory, stress reduction including improved BPM (breaths per minute). Last but not least, science proves that meditation can reverse the decline of telomere length, improving our biological clock on aging.
Beyond that, other benefits (more difficult to scientifically measure) include increased self-awareness, energy, personal flexibility, confidence, creativity, emotional intelligence, a more positive spirit, and inner harmony.
8. Research the various methods before selecting a practice.
Look for a time-tested method then learn how that method works. There is a vast difference in the effectiveness of meditation methods. Your research will help you to find the one that feels like a good fit for you. Then, stick with it.
9. Choose an instructor you trust.
Find an instructor that has practiced for a decade or more. This level of experience will guide you through, enjoying the practice with ease. If you want the best results, find someone that has arrived.
Ask your potential instructor the following questions:
- What is their training, and are they certified?
- Is the method secular or non-secular?
- What were their experiences or challenges with their own meditation practice?
- Have they tried multiple methods, and what was that experience?
- What do they like best about this method?
- How has the practice of this method changed their life?
Once you have these questions answered, trust your inner knowing.
If you want to learn more about practicing meditation silently, read this article:
Sounds of Silence: Why Silent Meditation is Good for the Brain.
 | ABOUT LORRAINE ALEXANDER Throughout her life, Lorraine has embraced natural concepts that support health, wellness, and the human spirit. After decades of evidence-based training and practice, she now helps others to raise personal awareness, transmute stress, and live their best life through meditation. She first learned to meditate at the young age of 15. |
DASA Meditation
Since 1975
Developing Awareness through Self-Actualization
DASAmeditation.org
[email protected]
Since 1975
Developing Awareness through Self-Actualization
DASAmeditation.org
[email protected]
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