What are your best meditation tips
7 tips for meditation beginners
It used to be said that meditation was only for yogis, esoteric weirdos and hippies. That has changed drastically in the past few years. More and more people of all kinds meditate regularly and enjoy the changes in body and mind - a clear head, less stress, more energy.
We think that everyone should meditate regularly! Getting started is difficult for many: the feet fall asleep, the thoughts in the head tend to get louder than quieter, and it seems impossible to find ten minutes to meditate on a regular basis. That is why we have put together a few basic tips for everyone interested in meditation to make it easier for them to get started with meditation practice.
By the way: With this program by Anna Trökes you start with the basics and learn to set up a daily meditation routine:
1. Find a permanent place for your meditation
This place can be in your apartment or a bench in the park. Make sure that there is a place where you feel comfortable and where it is easy for you to switch off. It is also important that you are undisturbed, that no one interrupts you and that it is relatively quiet. Don't forget to turn off your cell phone! You can also decorate your meditation space with candles, pictures or flowers so that you feel comfortable there.
+++ Would you like to learn more about your perfect yoga and meditation location at home? Then find out everything you need to know in our article “Tips for your perfect home yoga spot”! +++
2. Choose warm and comfortable clothes
Put on comfortable clothing that won't pinch, scratch, or rustle. You can cool down quickly during meditation, so warm clothing, a scarf around your shoulders and warm socks are recommended. Especially in winter it can be particularly comfortable to wrap a blanket around parts of the body that are easily cold. The main thing is that you feel good.
3. Choose a fixed time
Set a specific time for your (daily) meditation and enter it in your calendar. The early morning hours are ideal because your mind is still relatively calm at this time and not yet sunk into the chaos of everyday life. Any other time is fine - the most important thing is that you meditate regularly. So look carefully at which time is suitable for your daily me-time. Maybe in the morning before your kids get up? Or as an oasis of calm during your lunch break, for example when you work in your home office and are undisturbed there?
4. Try different sitting positions
You don't have to meditate in the lotus position - the main thing is that the posture is comfortable for you. Sitting cross-legged or sitting on heels are popular sitting postures for meditation. You can sit on a meditation cushion, meditation stool or chair, or just roll up a blanket. Just try a few positions until you find your seat. At first you will feel the unfamiliar posture quickly in your legs or in your hips, but you will get used to it, I promise.
A tip: If you are sitting on the floor, put a blanket or a flat meditation pillow under the entire area you are lying on - your legs and feet will quickly fall asleep on hard surfaces, even on a yoga mat.
+++ You can find out more tips for your optimal sitting posture in our article: “The perfect meditation seat: Tips”! +++
5. Pay attention to your posture
As soon as you have found a good sitting position, consciously align your body so that you sit stable and relaxed at the same time during meditation. Sitting on the front edge of your pillow or blanket will make it easier for you to tilt your pelvis up and straighten your spine. The shoulders should fall back easily. Tilt your chin slightly towards your chest so that your cervical spine is straight. Now you can breathe freely and the energy flows freely through your body. You place your hands either on your knees or loosely on top of each other in your lap.
6. Be patient and accept the thought carousel
Do not start your meditation practice with too many expectations and be patient. It is perfectly normal for your thoughts to jump through your head like some wild monkey at first. Your head processes all the impressions that are constantly beating down on it. The first step is therefore to perceive your carousel of thoughts from a neutral observer position and not to get caught up in your thoughts. Stay mindful, just perceive - and then let the thoughts go by.
A good start to get out of the stressful everyday life into mindfulness is a body scan. You feel into all of your body parts one after another. Try this bodyscan meditation with Irina Alex:
7. Find a focus point
A focus point is very helpful in calming the stream of thoughts. He's like an anchor. For example, you can concentrate on your breath: watch how your abdominal wall rises and falls, feel the breeze through your nostrils or count your breaths. Concentration can also be focused by mentally repeating a word like "calm" or "love" or a mantra like "Om".
We hope these tips will help you get started with meditation. Just stick with it - anyone can meditate!
Christiane is a meditation teacher and blogger at Journey Inside Meditation and works independently as a marketing freelancer. She has been engaged in yoga and meditation since she was 17 to better understand herself and the dynamics of life.
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