Meditation can feel a little scary, especially if you think you have to turn your brain off for hours in complete silence. But really, this practice is much easier than it looks! If you want to give it a try but feel a bit nervous, here are 20 tips to make it simple.
1. Start Small (Really Small!)
You don’t need to meditate for an hour on your first try—start with just two or five minutes. It’s about quality, not quantity, and just starting is the most important part. Almost anyone can sit quietly for two minutes, right?
2. Pick a Comfortable Spot
You don’t need a special cushion or a mountaintop—anywhere you feel comfortable is perfect. It could be your couch, your bed, or even the floor of your room. Just find a place where you can sit or lie down comfortably.
3. Try Guided Meditation
If you’re not sure what to do, let someone else guide you! There are tons of free apps and YouTube videos with guided meditations that can help you along the way. It’s like having a coach cheering you on. Just quietly.
4. Set a Timer
Worried about losing track of time? Set a timer so you don’t have to think about it. That way, you can just focus on relaxing without wondering if it’s been three minutes or three hours.
5. Focus on Your Breath
The easiest way to meditate is to focus on your breathing. Simple enough, right? Inhale, exhale—just pay attention to the feeling of your breath coming in and out. When your mind starts wandering (which it will), gently bring your focus back to your breathing.
6. It’s Okay if Your Mind Wanders
Your mind is absolutely going to wander—and that’s totally fine! It doesn’t mean you’re getting it wrong. The goal isn’t to have no thoughts at all. The point is to notice when your mind drifts and gently bring it back.
7. Make It a Routine
Try meditating at the same time every day. It honestly doesn’t matter whether it’s in the morning, during your lunch break, or before bed. Just make it part of your routine to help it become a habit.
8. Use Music or Nature Sounds
Silence not your thing? No problem! Try calming music or nature sounds. The sound of waves, birds, or soft music can make it more relaxing and enjoyable.
9. Try Different Positions
Nothing will snap you out of your zen faster than your foot falling asleep in lotus pose. You don’t have to sit cross-legged to meditate! Sit in a chair, lie down, or even stand if that’s better for you. The key is finding a position that you can stay in comfortably for a few minutes.
10. Practice Mindfulness in Everyday Tasks
Meditation doesn’t require sitting still. You can practice mindfulness while brushing your teeth, washing dishes, doing yoga, or walking. Just focus completely on what you’re doing at any moment—it’s like sneaky meditation.
11. Use a Mantra
Repeating a word or phrase (like an affirmation) can help you stay focused. Find something that makes you feel good and use it to ground your thoughts. It’s harder to feel stressed when you’re repeating “I am calm” over and over.
12. Don’t Worry About “Doing It Right”
There’s no perfect way to meditate, so don’t worry about getting it “right.” As long as you’re taking time to pause and focus, you’re doing great. Meditation is about showing up for yourself, not trying to reach some magical state or personal best.
13. Experiment With Visualization
If focusing on your breath isn’t working, how about imagining something peaceful, like a beach or a forest? Picture yourself there—what do you see, hear, and feel? Visualization can be a great way to quiet your mind and relax.
14. Use an App
There are lots of apps that make meditation easier and more fun. Apps like Headspace, Calm, and Insight Timer offer guided meditations and sleep sounds. It’s meditation made simple.
15. Meditate With a Friend
Everything’s more fun with a friend, right? If you’re feeling nervous, or can’t make yourself commit, then ask a friend to meditate with you. It can make it feel more casual, and you can laugh together if one of you starts giggling or falls asleep.
16. Let Go of Expectations
Don’t expect to feel super relaxed or enlightened right away. Meditation is a practice, which means you get better at it over time. Don’t throw in the towel if you get frustrated. Some days are easier than others, and that’s totally normal—just keep showing up.
17. Try Different Types of Meditation
There are many ways to meditate—like mindfulness, breathwork, or body scans. Try different techniques to see what works best for you. Remember, there’s no one right way to do this. Find what you enjoy.
18. Focus on Gratitude
Spend a few minutes thinking about things you’re grateful for. It could be anything—the love of your life, your pet, or that yummy breakfast you just had. Nothing will snap you out of a foul mood quite like a gratitude meditation.
Read More: What is Self-Hypnosis and What Does It Do?
19. Use Your Senses
If your mind keeps wandering, focus on your senses. What do you hear, feel, or smell? Try lighting a candle, or placing a small stone in your hand, draw your attention to the sensations you get from those items. Using your senses can help ground you in the present and make meditation feel easier.
Read More: 10 Surprising Ways Technology Is Improving Mental Health
20. Remember: There’s No “Bad” Meditation
There’s no such thing as “bad” meditation. If you sat down and tried, you did it! The goal is progress, not perfection, so give yourself credit for the effort you made.
Read More: Easy Ways to Reduce Anxiety Naturally