First tip for any beginner: Do not get discouraged if you don’t get it right. Nobody does it from the first time.
I’ve started my practice few months ago and I often don’t get it right – my mind wanders, body can’t settle in a sit position, sounds from surroundings don’t let me focus. But I keep on practicing – and I start to notice that each time its easier to let go of thoughts and tap into meditative state.
So where to start ? Which type of meditation to choose? How to prepare for it? I’ve put together quick guide:
1. No prior preparation required. Just start, right here, right now. Whenever you feel a call. Don’t wait for the evening or morning or until you buy the mat or candles. You can do it anywhere and anytime.
2. I recommend choosing guided meditations. The voice will guide you trough the process.
3. Choose very short ones – 5 to 15 minutes. Our mind is not used to stand still, it will be constantly interrupted by the to-do list , worries about partner or repeating over the events from the day. Start small, eventually your brain will adapt and ask for more.
4. Pay attention to your inner feedback – if that particular meditation doesn’t feel good – don’t do it
5. There are several ways to calm your mind: focusing on your breath, repeating mantras or visualizations. Visualization works best for me. But you can simply start by noticing your breath.
List of my favorite meditations:
- Leaving carefree with Deepak Chopra
- BohoBeautiful meditation list
- Detachment from overthinking – quite long 40 minutes meditation, but very powerful
- Growing your light visualization by Gabrielle Bernstein
- Letting go of the past – powerful visualization (30 minutes)
There are tons of others on youtube and all over the internet. Search for them, try those which feel best, then try some other.
And really do not worry if its not perfect. Just do your best in learning this new skill. You may feel frustrated or awkward, but you will notice shifts in your thinking right from the start. This is your first step towards mindful living.