5 Meditation Tips for People Who Don’t (Yet) Like to Meditate
with my personal experience
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In life, we all have products that we don’t use often, sitting on the shelf for a long time. They could be books purchased based on recommendations or any other type of product.
Meditation is similar to that book on the shelf. Based on a recommendation, we started meditation, but somehow separated ways after that.
Whenever I explain the benefits of meditation, my friends stop me right away and say, ‘We already know that, buddy!’
Yes, many of you already know the benefits of meditation, but why can’t you follow it? Maybe it’s kind of boring?
So, are there any simple ways to start meditating for beginners who think it’s a boring process? Read on…
1. Break the Busyness Myth
Now, I’m going to suggest one action to break the common myth of not having time. It’s universal; people often say that they don’t have time to meditate.
What if you meditate without allotting a specific time for it?
Wow! Great news, right?
Everyone knows how to walk, and without thinking, you do it because it has already become a habit like breathing.
What if you change walking a mindful practice? It's so simple to make it a mindful practice, whenever you step out for a walk, and as you take each stride, be fully aware of your steps. Feel the ground beneath your feet, notice your breaths.
So simple, right? For those who want to advance to the next level, then just breathe in for the first four-step counts and breathe out for another four steps you make.
This simple exercise saves you a lot of time, and you don’t have to sit and meditate as a beginner.
2. Change the Mindset
Once my friend said, ‘Whenever I try to meditate, my mind wanders around, although I would like to focus on my breath, I cannot.’
People often think that the practice of meditation should be perfect, and they believe that focusing on the breath and clearing out thoughts is the only aim of meditation.
In my opinion, meditation is the process of calming our minds, and there are no specific guidelines to follow. Though there are a lot of meditation practices out there, they all come down to one single point: helping you understand how your mind works.
So, stop reinforcing the myth of needing to focus on your breath all the time.
Simply sitting on the floor for five minutes is much better than worrying about perfection.
3. Stop Expecting Results
How long should I practice? This is the most common question beginners ask me. I ask them, ‘What are you expecting from meditation?’ Their replies often include, ‘I want to calm my mind’, ‘Reduce my anxiety’, or ‘Increase my focus’.
Now, imagine this: you work so hard in the gym to reduce your belly, and after three months of effort, you achieve your goal. However, once you stop going to the gym and indulge in junk foods, you end up gaining the exact same weight you had three months ago.
Just like exercise requires regularity to maintain results, meditation also demands consistent practice.
You won’t achieve enlightenment after 60 or 90 days. So, stop expecting immediate results and instead, pay attention to how you feel after meditating each day.
Meditation is not a luxury; it’s a necessity. While you may notice changes initially, it takes time to master it.
One important factor to remember is that it’s not a one-time fix; you must practice regularly, just like sleeping and walking.
Meditation doesn’t have any benefit, as the practice itself is the benefit.
4. Meditate with Others
Ego is another factor that overshadows the beginner’s willingness to meditate. Have you ever wondered what others think of you while you sit in the room meditating? Perhaps your family thinks you’re going insane?
Have these thoughts ever occurred to you? Feeling different from the group might be a cause for your procrastination.
Actually, this is a normal feeling, especially when there isn’t much knowledge about meditation among family members. It can be challenging to explain your practice, especially if you’re not someone who discusses much with family.
To overcome this, I suggest you join a meditation group. Practicing meditation in a group setting can help you overcome feelings of frustration and enable you to experience deep silence.
The most important part is that you won’t give up. There’s a higher chance that you’ll continue your meditation practice with a group of people rather than alone in your room.
5. Stop Learning More About Meditation
Whatever you say about the benefits of meditation, it’s really hard to execute in real life. There are two reasons behind this: lack of motivation and skepticism.
To overcome these obstacles, you need to stop learning more about meditation. Yes, you read it right — learning more about meditation may not actually help you get started.
The internet is filled with information overload, with numerous blogs and videos about different forms of meditation.
When you have too many choices, it becomes challenging to select one, and you may feel overwhelmed with the different types available.
Instead of trying to execute various techniques, choose one type of meditation and stick with it until it becomes a habit.
How I did it?
In the past, when I decided to practice meditation, I failed miserably. However, after learning about temptation bundling, I decided to combine meditation with my existing habit, and since then, nothing has stopped me.
For those who don’t know about temptation bundling, it is the process of combining a new habit with an old habit.
For instance, after brushing my teeth, I’ll meditate. After drinking coffee, I’ll read two pages of a book.
I incorporated meditation into my morning routine, so now, every day after brushing my teeth, I follow it up with 10 minutes of breathing exercises.
Breathing Technique, that requires less than five minutes
Sit in a comfortable place with your eyes closed.
If you can’t sit cross-legged, sitting in a chair will also work.
Try to keep your spine straight. To maintain proper posture, ensure that both your hands are positioned comfortably on your lap.
Now, slowly close your eyes and take three long breaths.
Breathe in for four seconds.
Hold the breath for four seconds.
Breathe out slowly for 6 seconds. Never rush it. Breathe out until your stomach contracts inward, and then hold for a while.
Repeat this cycle five more times.
Slowly open your eyes and gently massage your face with both hands.
As a beginner, you may find it hard to hold your breath and focus on your breathing. Don’t worry; everyone feels like that at first. With practice, you’ll improve and become more comfortable with it.
The good thing about meditation is that you don’t have to choose one particular method and master it. You can select methods based on your comfort, as all of them offer the same benefits.
Apps: Headspace, Calm, InsightTimer.
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