Starting a daily meditation practice

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Chances are, if you’re reading this article, you’ve heard of meditation before and how beneficial[1] a daily meditation practice can be. However, many people are scared away from meditation before they can even try it because of incorrect stereotypes or fear of doing it wrong. Many people picture sitting on the floor in an uncomfortable position for hours on end, eyes closed, doing…what exactly? But experts agree, a daily meditation practice has many physical and mental benefits.[2] Are you wanting to begin a daily meditation practice but don’t know how? Here are some tips to help get you started!

1.      Start small
When you first begin a meditation practice, you don’t have to sit in silence for hours on end. Start small, with just one or two minutes per day! Set a timer on your phone for a short increment, aiming to work up to longer intervals as you progress. A simple beginner meditation technique is to simply breathe. Here’s a list of breathwork techniques to get you started[3]. Another technique to try is noting thoughts[4]. Many people believe that meditation is the absence of thought, but that’s nearly impossible! By noting thoughts, you are simply observing what’s going on inside your mind, quietly and without judgment.


2.      Get comfy!
Another stereotype that holds people back from committing to a daily meditation practice is the fear of being uncomfortable. You may imagine sitting in a pretzel-like position on a cold, hard floor, but this is simply not true. There are plenty of ways to make meditation work for you, and feeling comfortable and relaxed is an important part of the journey! Some tips to stay comfy are:
•   Play relaxing music
•   Get cozy with pillows and blankets
•   Light a candle or turn on a salt lamp
•   Open a window to let in fresh air
•   Diffuse your favourite essential oils
As you can see, there are numerous ways to relax and get comfortable during your daily meditation practice!


3.      Think outside the box
Meditation looks different for everyone. There are many different ways to meditate - even the simple act of being mindful can improve many aspects of your life. Some people enjoy walking meditations, or they like to meditate while lying down in bed. Meditation can also look like writing in a gratitude journal[5] or repeating a mantra. There are many different ways to incorporate meditation into your life, so make sure to try different techniques to see what works for you.


4.      Try a guided meditation
You’ve set the timer on your phone, you’ve lit your favourite candle, and you’ve found a cozy spot to meditate. You close your eyes and…nothing. Still stuck on where to start? Why not try a meditation app or a guided meditation? There are some great options out there, such as Headspace[6] and Calm[7]. You can also look up guided meditations on Spotify or YouTube. Boho Beautiful has some amazing and free guided meditation videos, including this one.[8] Many therapists offer guided meditations and mindfulness practices. Complete our therapist match form[9] today to connect with the right therapist for your needs.
           

Now that you’ve learned some tips and tricks, it’s time to start meditating! It can be difficult to get started but the mental and physical benefits of meditation and mindfulness are so important in today’s busy modern world. In time, you will begin to see and feel the benefits of a daily meditation practice!


[1] https://www.headspace.com/meditation/benefits
[2] https://www.healthline.com/nutrition/12-benefits-of-meditation
[3] https://blog.zencare.co/breathing-techniques-anxiety/
[4] https://www.insightmeditationcenter.org/books-articles/mental-noting/
[5] https://blog.zencare.co/gratitude-journal/
[6] https://www.headspace.com/
[7] https://www.calm.com/
[8] https://www.youtube.com/watch?v=z0GtmPnqAd8&ab_channel=BohoBeautiful
[9] https://zencare.typeform.com/to/My6ZnzaX#source=therapist-matching-blog-post