Meditation is one of the healthiest and beneficial habits one can cultivate.
Contrary to popular belief, meditation is quite simple to learn. It is also one of the rare habits which you can do anytime, anywhere for any duration of time to reap instantaneous benefits.
Meditation can be learned without a teacher and at one’s own pace. There are myriad techniques and as you begin to cultivate this wonderful habit, you will eventually stick to a technique that you find most suitable.
Doing mindfulness meditation doesn’t require you to be cross-legged or in the lotus position. You can do it while sitting comfortably on a chair or you can even do it while walking. So there’s no excuse really to not try this wonderful practice.
By setting aside 2-5 minutes each day, you will notice the powerful health benefits of meditation and before long you’ll find yourself looking forward to your meditation session on a daily basis.
How to Meditate Daily: Making Mindfulness a Daily Habit
- Meditate for Just 2 Minutes Every Day: Most beginners commit the mistake of trying to meditate for 10 minutes straight. One of the best things you can do to make this habit stick is to commit to just 2 minutes every day. Once you’re comfortable with the practice, you can gradually commit to a few more minutes. Meditate for 2 minutes every day in the first week and for 5 minutes in the second week. You’ll eventually clock in more minutes as this becomes a daily habit.
- Stick to a Time: Pick a time of the day to meditate daily and stick to it. Whether it is morning, noon or night, make sure you take two minutes of your time to sit peacefully and meditate. By doing this, meditation will become a daily trigger just like brushing your teeth, having breakfast, etc. and soon you’ll find yourself not missing your daily mindfulness session.
- Find a Comfortable Posture: Meditation doesn’t require you to sit cross-legged or in any particular asana for the practice to be effective. While some people prefer sitting on the floor on a yoga mat to meditate, others find it more comfortable to sit on a chair or a couch. What matters is that you are comfortable in the posture you choose. Meditating daily will be no fun if you are uncomfortable in your meditation posture.
- Find a Quiet Place: Perhaps the most important thing to do while forming meditation as a daily habit is to make sure you find a quiet, comfortable place to meditate. Some people prefer meditating at home in the early morning hours before anybody in the house wakes up while some people prefer meditating in parks with the soothing sound of the nature to accompany them. Doesn’t matter where you meditate as long as you’re able to find a peaceful place where you’ll be undisturbed for a few minutes.
- Focus on Your Breath: Start the practice by closing your eyes and taking long, deep breaths. Follow the breath as you slowly breathe in (4 seconds), hold the breath (4 seconds), and breathe out (6 seconds). If it helps, count the breath. Count to 10 and when you get there, start over. Every time your mind wanders (which it eventually will), gently bring the focus back to the breath. In the beginning, your mind will tend to wander a lot. Don’t be upset when this happens. It’s only natural. Our minds are not used to be still or in the present moment for long. As you continue to practice meditation daily, you will notice yourself getting better at it.