5 Easy Ways To Start a Meditation Practice

At the start of the New Year, I made a resolution to meditate everyday, to be consistent(the key)…easier said then done. I’ve realized as many others have, that it takes years to master meditation. However I know that to achieve a goal one must begin to practice in one form or another. A sloppy practice is better then no practice at all.
So here are it stands 10 days into 2013, I have missed a couple days but I will not give up. I keep telling myself to keepgoing, knowing that the results will be transformative.

Here are 5 Easy ways to start a meditation practice:

1. Throw rules out the window.

There is no right or wrong when it comes to meditation. For many people they don’t even attempt to meditate because they are afraid that they are going to do it “wrong” or it feels strange for them to be in solitude.Well, it’s completely normal to feel uncomfortable with being still, even for the most seasoned practitioners. Today, most
of us spend our days consumed with new technologies; smartphones, social media, email, etc. It’s much, much harder to quiet the brain than it was 3,500 years ago when yogis sat in caves for months and years to meditate.

So give yourself a break. A yoga teacher once told me, let the thoughts come in and then let them float away like a feather riding the breeze. Acknowledge your thoughts. Say hello! Then say, okay, we’ll touch base later. And focus on your breath instead.

2. Create a sacred space.

Make a space in your home where you can commit to your meditation practice. You might even consider making an altar. I just made one in a corner of my living room and it was actually a fun little process. Take things that are meaningful to you, and put them in a spot where you can sit quietly.

Reflect on them for a few moments before you close your eyes. It doesn’t have to be anything that will rearrange your
entire room. It could be a picture of your dog, if that’s what brings you peace. My altar has a Quan Yin statue.
representing love and compassion,incense, heart shaped stones, peacock feathers, mala beads and a lotus candle. Simple. I’ll add new things to my altar and take others away as my meditation changes and deepens.

3. Aim to meditate at the same time each day.

And keep in mind it doesn’t have to be before dawn! Don’t read into that when you’re first starting out. You’ll never last.I have tried it and I end up falling asleep or I don’t even bother getting up. Set a time that is realistic for you. But, get into the habit of fitting it into your routine each day.

4. Don’t time yourself. And don’t look at a clock.

During my practice, I sit quietly for as long as I can, until I feel the need to open my eyes. I’m pretty sure the first few days I lasted maybe three minutes. But I’m okay with that. As I continue to practice that 3 minutes has moved to 10 minutes and now 40 minutes. Patience is all part of the process.

5. Learn a few simple breathing techniques (pranayama).

You might be familiar with Ujjayi breathing from your yoga class. That’s a great place to start. There are dozens of other breathing techniques (pranayama techniques) out there, many of them are beginner appropriate. I’ve been doing several rounds of alternate nostril breathing (nadi sodhana) while I meditate. It helps me to focus on something. This may not be total enlightenment, but at least I’m not thinking about my grocery list or the bills I have to pay.