Meditation 101

How to Start Meditating for a More Peaceful Day

Whether you need “me” time or are looking to relieve stress, meditation can do that and more. Although an ancient practice, meditation is still relevant to today’s hectic lifestyle. If you’re new to meditating, here are some points to keep in mind, and a simple meditation to get you started.

Finding Time to Meditate

Sometimes days go by with a blur. A constant stream of meetings, car trips and family demands can leave you weary. Meditation can help bring balance and harmony to your day. Even fifteen minutes with a guided meditation CD or DVD can help. It might even make you more productive and efficient. So make every effort to schedule your meditation time. Treat it like a necessary appointment you have to keep with yourself.

The Best Time to Meditate

Meditation can be practiced any time of day. Many relaxation experts, however, say early morning hours are best. That’s because you have a relatively clear mind in the morning. This is ideal for centering and focusing. Meditating in the morning is also an excellent way to start the day. It allows you to prepare both your mind and your body for the challenges ahead.

A Challenge You May Face

The challenge—particularly for Type A personalities—is sitting still for long periods of time. Here are some tips that may help.

• Limit potential distractions.
• Don’t “force” something to happen.
• Focus on one thing—your breath or your heartbeat works well.
• Avoid putting too much emphasis on “doing it right.”

Start with this Simple Meditation

Set aside 20 minutes to yourself. Decide whether you want to focus on listening to your heartbeat or being aware of your breath.

• Wear loose, comfortable clothing.
• Find a quiet, peaceful room with no television or outside distractions.
• Turn your cell phone off or put it on silent mode.
• Light a candle or incense—indulging your senses can have a calming effect.
• Sit in a comfortable position.
• Lie down only if you’re confident you won’t fall asleep.
• Focus on one thing: either your heart beat or your breath.
• Let thoughts happen and accept them.
• Don’t try to block or eliminate thoughts.
• Just be aware of them and continue focusing on your heartbeat or breath.

It may take a few sessions, but you’ll soon be able to do this for the full 20 minutes. Like anything, meditation takes practice. Before long, you will find yourself in a peaceful and tranquil state of mind every time you sit down to meditate.