Today, I am also going to share with you how to start meditating and how meditation can increase your level of presentness. You can live in the present rather than the past or future, you just have to choose to.
Meditation can be difficult, especially when you are falling asleep, trying to maintain a certain posture, and struggling to quiet your mind. This post will teach the simplest form of meditation — mindfulness meditation. This meditation technique helps push you through the barriers we face when starting our meditation journey.
If you are new to the site and haven’t already read my previous post on the Solutions to the problems I faced when learning how to meditate, I suggest giving it a read before reading this post! You will have the best chance to succeed when you know how to overcome the common obstacles people face.
I have struggled to develop this habit for years. I find that consistency is the most important aspect of seeing permanent results with meditation. However, I have noticed that striving for perfection becomes self-defeating. So forgive yourself for days missed, but strive to meditate daily.
How to create the habit of meditation:
Start by just taking 10 minutes of your time each day sitting in silence
Rotate through five of our six senses: touch, hearing, taste, smell, and thought and place your attention and energy into that specific sense.
You will notice that your hearing will improve significantly when you rest your present awareness of listening. As will your sense of touch, and most importantly, your awareness of your thoughts.
As thoughts pop up to treat them as clouds and let them drift away.
When distractions occur just re-focus your attention on whichever sense you prefer.
How to meditate:
Learning how to start meditating takes patience and dedication. Sometimes people get overwhelmed with finding the best technique, posture and duration. I believe simplicity is key here. I suggest you begin meditating for 10 minutes each day in the morning (most effective timing).
Spend the first 5 minutes rotating through your senses. This exercise allows us to heighten our ability to be present in the moment, which is a wonderful side effect of meditation.
If you would like to focus on something other than your breath during the meditation then set your intention, such as, “I would like to receive insight on a specific area of my life, whether it be work, relationships, or self. Then continue to the rest of the steps!
Begin by counting backward from 99 to 0. Count backward every time you inhale or exhale.
As you count down place your attention on your breath. You WILL have distractions, and probably frequently for the next 5 minutes. But when you catch yourself down a thought rabbit hole, resume by placing your attention on your breath.
It is totally natural to spend most of your meditation trying to become aware of when you spiral into thought again, that is the point to meditation! Become more aware of when your thoughts arise and what type of thought it is. Is it thinking or is feeling? Is it negative, neutral, or positive?
When you catch yourself in thought, label it: thinking/neutral, feeling/positive, etc.
Realizations I have gained through meditation:
- Learning how to start meditating can be frustrating. You do not have to be perfect at this. You could have the worst session in your entire life and it would still be beneficial for you.
- Try not to judge your meditation sessions. Instead view success as a pass or fail. By sitting for even 5 minutes you have passed.
- Do not worry about creating a perfect habit
- Every session moves you closer but do not fret if you skip a session.
Hey there! I hope you enjoyed today’s post. My name is Patrick and I am the creator of this blog. If you are new to the site I recommend taking a look around; you may be pleased with what you find.
Welcome, and I hope you enjoy your stay.