Like exercising regularly, setting up a regular meditation practice takes a bit of thought.
- First of all you need to want to do it and have a thought that motivates you, even when you are about to make an excuse for not doing it.
- Remind yourself of the benefits.
- Setting an intention is always a good start.
WHERE? It helps to meditate in the same spot each day if you can.
- Choose a regular, warm and comfortable spot. You can sit on a chair or a cushion.
- Have a blanket, shawl or cardigan handy as your body temperature may drop when you sit still for a while.
- Take the phone off the hook, no computer or mobile phone in the vicinity.
It is also beneficial to meditate at the same time of the day, so choose a time that suits you. Yogis believe that sunrise and sunset are auspicious times for meditating as those time provide good natural energy. But this is not always feasible.
- Always aim to meditate at a time of day that works for you. Make this a regular time. Write a note to yourself in your diary to help remind you.
HOW LONG? This depends o how much time you have. I found it helpful to give myself options. Short (5 minutes), medium (12 -15 minutes) or long (20-30 minutes). But it is important to set yourself a limit before you start. Be realistic!
- If you are new to meditating, always start with a 5 minute (short) practice.
- Once you have started, allow yourself always the option to extend the time, but try not to cut it short.
- Set an alarm with a peaceful sound like ‘Harp’
HOW? – Start with breath observation
- Or, use a guided meditation from the internet or other media.
- Have some meditation sounds or music in the background to block out everyday sounds
- Take the phone off the hook and put your mobile phone in another room