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Fitness

5 Simple Tips To Start a Meditation Practice

A meditation can take place anywhere, at any time all that you need is yourself and your breath. Last week we discussed 5 common myths about a meditation practice.

Mindith Rahmat

Written by Mindith Rahmat Last updated on Nov 22, 2021

A meditation can take place anywhere, at any time all that you need is yourself and your breath. Last week we discussed 5 Common Myths About a Meditation Practice. This week we will go a bit deeper and give you 5 quick and easy steps to start meditating today.

Simply creating a peaceful space can be a very beneficial to your meditation practice. Start by finding a small quiet place where you can place a cushion or chair, a candle, or any pictures that have special meaning to you. To create a space that enhances tranquility add plants, stones, seashells, or fresh flowers. While listening to your breath is essential in a mediation practice, many people find ambient music to be a helpful way to relax. Tibetan bowls, gongs, or crystal bowls can enhance meditation and allow you to go deeper into your practice.

5 Simple Steps to Start Your Meditation Practice Today

1. Take a Seat

Whether you sit on a chair or cross legged on the floor, make sure that your spine is upright with head centered. Remember your mind and body are are connected, so place special attention to your seated position. Use a cushion or chair if you need extra comfort and support.

2. Relax Your Eyes

Close your eyes and allow yourself to to drift into relaxation. When you are starting try to remember to soften the eyes, and let go of all tension around the eyes and face. If closing your eyes makes you feel too sleepy, you can also lightly gaze at an object for focus.

3. Let Go

Let go of all thoughts and distractions, and sounds. When you notice thoughts coming into the mind, let them go by returning your focus to your breath.

4. Listen to the Breath

Paying attention to the breath is a great way to anchor yourself in your practice. Focus on your breath flowing in and out of the body, like an ocean wave. There are many ways to use the breath to aid in meditation. Try different breath patterns, counting the breath, and experimenting with breath retention.

5. Be Consistent

When starting a meditation practice begin with only 5 minutes at a time. Slowly over time increase your meditation time by 5 minutes each session. Try to eventually build up to about 20 minutes per day to notice lasting effects. Experiment with what length of time works best for you to center and relax your mind. Next schedule a time that works with your daily schedule, and try to keep the schedule consistent. Many people find the morning hours right after waking to be the best time to sit quietly. Find a time that works for you and make it a daily practice.

Mindith Rahmat

About Mindith Rahmat

Mindith is a born mover. She has spent her life exploring various athletic disciplines, starting with ballet and modern dance from an early age. She went on to become a E-RYT 500 certified yoga therapist and teacher and discovered CrossFit after the birth of her daughter.

Mindith coached CrossFit at a number of boxes near her home in Southern California, which lead to her involvement in Russian kettlebells and Olympic weightlifting. She has coached a wide variety of populations and cares deeply for women’s health, specializing in pregnancy and postpartum fitness. She is currently studying the principles of Natural Movement and Kettlebell Sport, and is working to complete an additional teacher training in the Taoist art of Yin Yoga with Master Paulie Zink.

Mindith founded Breaking Muscle in 2011. Over 5 million people a month have visited the site, hundreds of thousands of them follow Breaking Muscle on social media, nearly 2,000 coaches have written or appeared on its pages, and there are thousands of free, fully-formed training plans freely available. Breaking Muscle has won numerous awards in the industry and is recognized for pioneering new approaches to fitness and coaching techniques. In 2021, Breaking Muscle was acquired by Barbend. Mindith continues to devote time to her kids, pursue her doctorate in psychology, do research, and teach.

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