Tips for Effective Meditation

Gain the benefits of simple contemplation.

Photo by Sasha Freemind on Unsplash

Meditation isn’t complicated. However, it can still be difficult to meditate effectively and gain the most benefits from your time meditating. It’s a simple thing that requires a lot of experience to master.

When you meditate, you may clear away the information overload that builds up every day and contributes to your stress.

The emotional and physical benefits of meditation can include:

• Gaining a new perspective on stressful situations

• Building skills to manage your stress

• Increasing self-awareness

• Focusing on the present

• Reducing negative emotions

• Increasing imagination and creativity

• Increasing patience and tolerance

• Lowering resting heart rate

• Lowering resting blood pressure

• Improving sleep quality

There are many things that can disturb your ability to focus. If you can control the variables that interfere with your focus, you can learn to effectively meditate. While a 20-minute meditation is a worthy goal, start with just five minutes focused on breathing fully in and out, and expand your practice from there.

Try these tips to increase your meditation benefits:

1. Limit distractions. Find a peaceful time and place for meditation. Turn off the radio, TV, and cell phone. Close the windows and doors to avoid the noise outside. Consider setting a timer to avoid meditating for too long or falling asleep.

2. Slowly increase the distractions. Most people meditate alone, in a dimly lit, quiet space. The real trick is to be able to meditate in a loud, crowded, uncomfortable space. If you can meditate under less-than-ideal conditions, the rest will be easy.
   Start with small distractions. Once you’ve mastered those, move on to more challenging ones. A great idea is to take a minute or two and try to meditate in each situation you face throughout your day.

3. Try meditating at the same time each day. Just as you get tired at the same time each night, your brain will learn to slow down and prepare for meditation. Just keep a consistent schedule to train your mind.

4. Limit your food intake before meditating. Avoid eating anything for a few hours before you meditate. Digestion requires a lot of energy. An empty stomach is one of the best ways to remain alert and focused during meditation.

5. Ensure you have the correct posture. One of the most important parts of meditation is sitting in an upright position. Any slouching or leaning will create muscular tension to maintain that position. Sit up straight to achieve maximum comfort.

6. Relax your body. Tension is the enemy. There is a tendency to tense the body

   when concentrating or focusing. This makes meditation more challenging.

   Focus on relaxing your muscles so it becomes a habit. You’ll find that when

   muscular tension starts to creep in, you’ll automatically start to relax.

7. Meditate in a familiar environment. It’s important to learn to meditate in a

   variety of environments, but try to spend most of your meditation time in one

   place. You’ll begin to associate that location with meditation.

8. Reflect on your meditation. Ask yourself what you can do to meditate even

   better. Keep asking this question and use the answers to your advantage.

Meditation has so many benefits, but there are probably more benefits than you realize. Personal growth, self-awareness, and improved mental health are just a few of the benefits. The more effectively you meditate, the more you’ll get out of it. When you first sit down to meditate, remind yourself that all your challenges and concerns will have to wait until you’re finished. This can be a powerful tool to keep distracting thoughts at bay.

Enjoy the benefits of a deeper and more meaningful meditation session. Put these tips into practice to reap the greatest rewards.