Seven Steps to Start a Meditation Practice

These Tips Can Help You Set it Up

Sit down on a chair or cushion with your back straight, close your eyes relaxingly, and begin to allow your attention to shift to your breath. Sounds easy, right? Yet every day people struggle to meditate. It doesn’t have to be like this. Whether your brain is racing too quickly or you just can’t find the time, in this post we’re going to look at Seven Steps that you can take to get a successful meditation practice going.  

Find a Time That Works for You

This might sound obvious, but if you don’t have time to meditate, you won’t. And it’s not just that you need time to do it — you also need time when you can do it. What do I mean by this? Look, you’re busy! I get it. There are going to be some times of the day when trying to sit and … well, just sit is going to be a challenge for you. 

For a lot of people the best time to do this is first thing in the morning, right after they wake up. This might sound strange – who needs to relax after you just got done sleeping? Well, for a lot of people sleep isn’t actually that relaxing. (Have you ever woken up from a stress dream?) But it’s not just that waking up is a beneficial time. It’s also, for many people, a time that they can actually pull it off. Before you’ve gotten into your day, your brain is a lot less likely to be completely preoccupied with problems, which might make your meditation a lot easier. 

For the very same reason, right after work is also a good time for people. This is a time when your body and brain are looking for a segue to downshift from the day’s stress. Meditation can be great during this time, because it seems like a reward. What better way to enhance motivation? 

But whatever you choose for your schedule, try to stick with it. It will be the consistency over time that really starts to draw out the practice’s benefits. 

Set Your Intention

There are a lot of different ways to meditate. The one most often practiced in the West is called “Mindfulness,” which involves settling into a state of relaxed awareness. Instead of running around chasing items on your to-do list or thinking about what you’d like to do next fall, the intention is to try to return to a state of pure being, fully present in the moment. 

The English word we use, “meditate,” is related to our words “medium” and “middle.” Think of it as an opportunity to “center” yourself – both in terms of posture, and in terms of your thoughts and emotions. Like in yoga, where we find our balance, meditation is an opportunity to connect with the oneness of ourselves and our environment. 

Once you’ve gotten advanced, you can seek out other practices and techniques. For now, though, stick to this intention — it’s likely to serve you well.

Stop Judging Yourself 

One of the worst things you can do to spoil a meditation is to criticize yourself for meditating “badly.” Not only is this unhelpful, it’s also just wrong! There is no such thing as a “bad” meditation. Every session is an instruction about what is going on in the state of your mind. This can’t be good or bad. It is what it is. 

The mind is going to think thoughts whether you’re meditating or not. It’s up to you to relax and allow the brain to be what it is. As the thoughts arise, just recognize them as thoughts. Notice whether they’re negative or positive, sad or funny. Just acknowledge them. You might find that allowing this to happen can have surprising effects. Sometimes tensions suddenly become silliness, or even giddiness. You never know what’s going to happen. Some meditations, honestly, might not be pleasant.

If you go in with expectations, however, you might be in for a miserable 20 minutes. Who needs that? 

Join a Group

Meditation might seem like the ultimate solitary endeavor — you’re sitting in silence, after all. But doing this very thing alongside a group has a lot of merit. For one thing, doing anything with company can enhance motivation. Knowing that you’re always going to show up this one night a week is great for accountability. But doing so with others also can form a uniquely strong bond. As all of you go through your internal experiences together, you’ve shared something you’re unlikely to share with anyone else. 

Afterwards, make it a point to talk to someone about your experience, and to ask about theirs. A friendship might emerge and, if it does, you are sure to find this to be a very rewarding one. Since your conversation will involve the two of you sharing candidly about an internal experience, you are likely to form an intimacy. Few other things can bring more value to one’s life — and this is sure to reinforce the meditation’s benefits. 

Start with Something Sensual

Consider investing in items which will positively affect your disposition. Candles, incense, and bells are common ones for this. At the time when you’re going to meditate, light the candle or “invite” the sound of your bell one to three times. In the case of the candle, you’re going to experience the warmth of the flame’s glow, as well as its entrancing movements. The incense will instantly change the mood of the room with an intense fragrance that ancient cultures believed chased away negative spirits. And the bell, if invited gently and intently, will carry a resonating tone that will fill the room and reverberate in a way that pulls you in and settles you down.

All of these practices are meant to take you out of your thoughts — the “Propositional” mode — and back into simple Being. 

(Note: It won't make you stop thinking, but should free you from the thoughts.)

Keep A Journal 

Journaling has all sorts of psychological benefits, but it can be particularly useful in implementing a meditation practice. Keep a notebook nearby and, after each meditation, jot down what came up for you during your experience. Try to remember what thoughts arose, and whether they were persistent. Note whether the experience seemed troublesome or pleasant, and whether you felt on the whole it was positive or negative. If you have questions about something, be sure to include them – you can come back to them later, or save them for times when you have the chance to talk to an instructor. 

Further, having this journal will be an excellent resource later on, should you want to reflect on your progress. It’s easy for time spent alone to get lost in the closet of forgetfulness, and having a record of your experiences will serve as a testament to your growth.

Consider Why You’re Doing This

People start meditation for all sorts of reasons. Some want to get some relief from stress, others are struggling with depression or anxiety. Still others are looking for a spiritual practice that isn’t “religious.” Meditation can be a great practice for all of these motivations – and for many more. 

What’s important to you, though, is what’s important to you. No one’s going to do anything once, let alone twice, a day without having good reason for it. Think of what is motivating you. Take that notebook we talked about and write a page or two about what you’re facing. Go to your group and talk about it with one of your fellow meditators. This reinforcement is what will bring you the most dedication and satisfaction. There will be days when meditation won't be easy, and this will come in handy.

Spoiler Alert: It’s entirely likely that over time your reasons will grow and change. Not only is this to be expected – the surprises just might bring you joy. 

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So there you go! Find yourself a comfortable place to sit, and let’s get going! You’re worth it – and you deserve to enjoy all of the benefits that your brand-new practice is sure to bring you.