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You may have been envisioning yourself doing meditation, you may have even tried it at a workshop. But in real life it seems to hard to find the time to do it. Shortness of time is one of the main reasons that I hear why someone is not doing it. Trust me, when you get really clear on these BIG BIG benefits and the increasing happiness it will bring to your life (not exaggerating here!) you will find the time just like for any other type of sport you make the time during the week.
So, lets give you a jumpstart for your meditation journey. Here are five steps that I can recommend. You are also invited to sign up for the Asaya – 14 day meditation challenge (free) to help you get started.
1. Begin with setting an intention
Ever heard of the power of an intention? With making a clear promise to yourself that you will make meditation a regular practice, you are already 10 % there ;-). It always helps to know exactly what drives you. Find your personal mojo that makes you really want to meditate, may it be to boost your creativity, or to refresh and calm your mind after exhausting work days or to visualize your dreams yet to come true. Think of it like taking your mind to the gym to unleash your brain power. If you are still looking for the one and only good reason to start meditation, check this blogpost on all the benefits meditation has in store for you!
2. Sit down and just do it!
Forget the idea that you have to meditate like a monk for hours. Science showed evidence that even 10 minutes a day bring you positive benefits. It’s like brushing your teeth, except that you give your mind a cleansing. You will feel refreshed, lighter and clearer in your head after a meditation, it does feel cleaner ;-). For starters I actually recommend trying out guided meditations or putting on some music, but you can sit down anytime somewhere quiet, close your eyes, start breathing deeply and concentrate on the breath coming in and out of your nose. Don’t bother about not thinking any thoughts in your head, just sit quietly and breathe for 10 minutes. Check this video with 5 simple steps on how to do it.
You can try this meditation as a start.
3. Make it regular
It is better to meditate once or even twice a day just for a few minutes than just once a week, that might not even do it. To keep you motivated you will want to see results. These results don’t show right away, it will take some time. So do yourself a favor and don’t give up too early, just because you don’t feel any difference in your life yet. You will in the long run, so stick with it. Make it a habit! Take every chance you can during the day; on some days you might have only time in the mornings and on others in the evening. Don’t keep the routine too strict to not fall into the “I don’t have time” trap. It doesn’t matter when during the day, just do it 😉
4. Develop a sense of discipline and conquer the “maybe tomorrow”
By discipline, we don’t mean having to greatly force yourself into meditating. It actually grows in you, therefore allowing to it to be fueled as a habit should be a good start. Shaping a sense of discipline will guide you to find time and space for meditation. With discipline, you will not find reasons as not to practice it consistently.
As you are starting, the usual challenge would be, being bombarded by your own Maybee’s. For example, “Ah, it’s okay if I can’t do it today, maybe tomorrow again.” This weakness can stop you from being consistent and from fully realizing and experiencing the healing that meditation gives. Discipline yourself just like with every other sport.
5. Be open to learning more about it
You may be struggling to make it work. You may be sitting there alone with your thoughts trying to get rid of some to-do list or some hopping sheep. Learn from the experienced. You can try joining a meditation group in your locality or a virtual gathering with other practitioners online. This can surely help you get more enthusiastic and educated with meditating. Try out different meditation forms and find the one that suits you best. Everybody is different and since meditation is a very personal experience, give yourself some time to figure out your personal meditation practice that works best for you.