1) Meditate first thing in the morning
It’s a simple truth for most people that meditating first thing in the morning is easier. You might be tempted to leave it for later in the day but meditating in the morning means you’re working with a more rested and empty mind.
It also means you set yourself up well for the day – the commute to work will not be so bad and you won’t be such a grumps in the morning. Hell, you might even feel really happy!
2) Start doing yoga
The whole original purpose of yoga ‘back in the day’, was to prepare the body for meditation. Despite involving just sitting on your ass, you might have noticed that meditation can actually be physically quite demanding, with aches and pains a real distraction.
Yoga is the perfect compliment to meditation because it opens up the hips and strengthens the core, meaning you can sit for longer without pains creeping into your neck, back, knees, shoulders, and wherever else.
If you currently sit in a chair, you may find that yoga can help you transition to sitting in a half or full lotus position, perhaps facilitating a deeper experience.
3) Don’t get attached to notions of good or bad meditations
This is a biggy! It’s easy to think that meditation should be this or that. Especially if we read books about spirituality or blog articles by meditators, it’s easy to think that we’ve failed if we don’t experience oneness, bliss, love, light, enlightenment, energy flows and other such clichés.
This is not what meditation is about. Meditation is about the practice of observing and allowing the contents of your awareness. If you simply do this you’ve succeeded. It doesn’t matter if you feel grumpy, tired, hungry, sexually aroused, harassed by your thoughts, or united with the supreme godhead, meditation is about observation and letting go. Simples.
4) Go on a retreat
Going on a meditation retreat might seem a little intensive but it’s a great way to discover the power of meditation. When I attended my first ten day silent Vipassana retreat I was amazed how positive the affects were.
I felt more creative and inspired than ever. I was happier and more relaxed. I felt more positive about the future. Sure, the long hours spent meditating might involve a bit of discomfort but the potential ROI is big.
5) Listen to a guided meditation
If you just can’t get into it and you’re frustrated by your wondering mind, don’t worry. This is all part of the process at certain stages. Having said that, you might find it helps to gain some extra direction through a guided meditation or a binaural beats sound recording, rather than just meditating in silence.
This is how I started, and though I discarded these tools after a while they helped to first get me into my practice.
6) Go to a local meditation class
Forget books and talks, there’s no better way to learn how to meditate than to meditate. Going to local classes exposes you to different styles of meditation, forces you to actually do it, and connects you to other meditators.
You never know, you might even find some of them are nice people who become friends and motivators for your practice. At times for example, I’ve really enjoyed going to Buddhist classes as the teachings about the mind are just so bang on. See what’s happening in your town or city and sign up to an introductory course.
7) Wear earplugs
This might not sound like the most profound piece of advice you’ll hear about meditation but I promise it’s a good one. I only started doing this recently and I wish I’d done it sooner.
The world can be a noisy place sometimes, with cars, noisy kids, domestic disputes and refuse collectors all doing their best to ruin the morning peace. There is an argument for being as mindful as possible while you meditate to this soundtrack but there is also a lot to gain from meditating in peace and quiet.
Find some decent foam earplugs and discover how much deeper you can go. This is also a godsend for meditating travellers on the move, who never have to worry about another crowing cockerel again.
8) Swim, shower or drink coffee beforehand
Meditating when you are sleepy can sometimes be frustrating and counterproductive. If this is a problem, do something to wake yourself up first, particular if you’ve just been sleeping. I always jump in the shower before meditating but coffee (don’t listen to your ‘coffee is bad for you’ yogi friends) and exercise will also do the trick. Swimming is particularly refreshing if you have access to a nearby pool.
9) Set your alarm clock early
If you’re not sure how to fit meditation into your busy routine, I have a simple solution: set your alarm clock early by the amount of time you intend to meditate for plus ten minutes. It might sound like a sucky thing to do but you’ll soon get used to it, and the energising affects of meditation first thing in the morning will give you back the rest you missed.
I used to recoil at the thought of such a thing but now cannot even consider leaving for work without getting my fix.
10) Try different styles of meditation
There are many styles of meditation out there, and while no particular one can be said to be the best, there’s sure to be a style that just works better for you. If your current practice is not really doing it, try some others. It could be just the refresh you need. I found moving to an open meditation instead of concentrating on my breath did wonders. Don’t endlessly try different styles though, find what works for you.
11) Meditate everyday
Whether it’s for three or 30 minutes, the benefits of meditation stack up the more you do it. Short on time? Woke up late? Doesn’t matter. Just do what you can – a little is better than none.