How To Start A Meditation Routine

Meditation has been one of the most influential teachings I've ever learned.Being one of the simplest habits to develop, it can be done at any time and in any place, and it always yields positive results.

How Many Habits Fit That Description

Many people think of meditation as something they do with a teacher, but in a Zen Center, it may be as simple as paying attention to your breath while driving, taking the train, sitting at the coffee shop, working, walking, or showering. Busy people can do it in one or two minutes. Simplifying meditation makes it impossible to avoid. 

Read also: Meditation For Overcoming Negative Thoughts

Why Meditate

• Why start small with daily meditation? There are many reasons, but these are my favorites:
• Stress is relieved and relaxation is achieved.
• Mindfulness can be applied to daily living.
• Mindfulness lets you enjoy life, change habits, live slowly, and be present in everything.
• Meditation boosts focus, happiness, memory, self-control, academic achievement, and more.
• Meditation may increase metabolism, heart rate, breathing, blood pressure, and more, according to study.
• Meditation's finest advantages are hard to define, such as self-awareness and self-understanding.
• Simple meditation for a few minutes brings quiet and relaxation we rarely find in our life. That suffices.

How to Do Daily

Meditation has many forms. Our goal is to meditate daily, not to find a flawless method. Thus, our method will be straightforward.

1. Commit to 2 minutes daily. Starting simple will help the habit stick. You can do 5 minutes if you feel well, but you only commit to 2 minutes per day.

2. Choose time and trigger. A broad time, as morning when you wake up or lunchtime. A daily habit like drinking coffee, brushing teeth, eating lunch, or coming home from work should be the trigger.

3. Find solitude. Sometimes early morning is better, before housemates are awake and creating noise. Others may find a park, beach, or other peaceful place. It doesn't matter where as long as you can sit quietly for a while. Few folks passing by your park bench is OK.

4. Sit comfortably. Relax about how you sit, what you wear, what you sit on, etc. Since I'm inflexible, I like to sit on a pillow on the floor with my back against a wall. Others who can sit comfortably cross-legged may do so. If sitting on the floor is uncomfortable, others can sit on a chair or couch. Zen practitioners utilize round kapok or buckwheat zafus. If you don't have one, don't buy one. Some folks can sit on bare floors with any cushion or pillow.

5. Start with 2 minutes. Very important. Most individuals assume they can meditate 15-30 minutes, and they can. But this is not a test of your meditation endurance; we're aiming to develop a habit. To do that, start with two minutes. A little start makes it easier to create a habit and more likely to succeed. For 7 days, you can increase to 5-7 minutes, then 10 for 14, 15 for 21, and 20 for a month.

6. Pay attention to breathing. Follow your breath in through your nostrils, throat, lungs, and belly. Sit straight with your eyes lightly focused on the ground. Close your eyes if you want. Follow your exhale into the world. If helpful, count... One breath in, two out, three in, four out... Start anew at 10. Restart if you lose track. If your mind wanders (and it will), notice it and gently return to your breath. Repeat for the few minutes you meditate. It may probably be difficult at first, but practice will improve you.

End of story. This easy practice should be done for 2 minutes daily after the same trigger. Meditation will become a daily habit after a month.

Read also: Mindfulness Meditation Differs From Most Relaxation Techniques

Expanding Your Practice

• Sitting and focusing on your breath is mindfulness. It teaches focus. After some calm practice, you can expand your mindfulness practice:
• Pay attention to your breath and bring yourself back to the present when stressed.
• Instead of focusing about what you need to accomplish later, focus on your breath, body sensations, and surroundings while walking.
• Just eat and focus on the food, your mood, and the experiences.
• A mindful tea ritual involves focusing on your actions while you prepare the tea, the tea's smell and flavor, and your breath.
• Clean your dishes and floor carefully.
• Naturally, this is just the start. Many options exist to practice mindfulness, including with others and at work.