Meditation is one of those tools people think would be helpful - if they had the time.

The emotional and physical benefits of meditation have been researched for years. People who meditate regularly are better able to cope with stress and create happier lives.

Those who practice meditation swear by it. However, for some people, meditation may be kind of like taking vitamins - you know they’re good for you but you don’t always make the time.

There is a lot of false assumptions about meditation like thinking it takes a lot of time, it’s too complicated, or that it’s only about sitting still.

In reality, meditation is as simple as you make it.

It can take different forms depending on your lifestyle. In this blog, you will learn some simple techniques to get you started that take as little as 5 minutes!

Setting Realistic Goals

The biggest misconception about meditation is that you’re supposed to empty your mind. Many people become discouraged when they can’t stop their thoughts but that’s not realistic. Silencing thought processes takes years of practice. For many it never happens but that doesn't mean mediation doesn’t work.

Our minds are always active and are rarely still: we naturally process information every minute of every day. Even when we’re asleep, we’re processing information by dreaming. This is why trying to control our thoughts is a set-up for failure.

Set a more realistic goal by bringing yourself into the present moment. This practice has also been referred to as mindfulness. We direct our minds to experience the moment - to “be here now” as an easy yet effective way to start meditation. 

It can be just that simple.

Meditation Isn’t Just Sitting Still

Sitting quietly is the most common form of mediation: many people believe that this is the only way it can be practiced. Others find sitting mediation uncomfortable or triggers anxiety.

How can sitting still make you feel anxious?

Most of us aren’t taught the value of slowing down and attending to our inner experience. Society encourages us to be outwardly focused on success and doing what needs to done. When obligations pile up, meditation can feel like another chore instead of a nurturing activity to cultivate.

Meditation Doesn’t Have to Take Long

Not having enough time is the number one reason most people don’t meditate. We think that meditation will take time that we don’t really have to spare. But you can start mediating for as little as 5 minutes. The duration is not as important as making consistent time to be still.

Here are some simple ways to get started.

Sitting Meditation:

Choose a quiet space while focusing on your breathe. This is a simple way to start because it gives you something to focus your attention on. For instance, you might focus on other sensations like parts of the body that hold tension or soothing smells. You can use anything as a focal point.

Meditation in Motion:

Mediation is a practice of sitting with yourself - but remember that you don’t have to sit! You can find a quiet place to walk as well while focusing on your breathe or the steps you take.

Meditation Alternatives

There is no right way to meditate. Any activity that makes you feel centered, calm in the moment can work. The only exception is using substances that prevent us from being fully in the moment. It takes a sober mind and body for meditation to be effective.

Some alternatives to traditional sitting meditations include: 

• Walking meditations - You could take a silent walk or listen to your favorite music.  

• Sitting in a safe space - You could be in nature, or cozy up with a warm blanket in your home.

• Creating a spiritual altar - You might find solace in setting up a space at home with prayer books, candles, meaningful objects, etc.

• Listening to a guided meditation - For example, you might find effective recordings on YouTube.

• Visualizing yourself in a safe, nurturing place - You can use a real or imagined place that feels calming to you as a focus.

• Emotional Freedom Technique - (EFT) - You can perform a series of tapping on different parts of your body which helps the body soothe itself. Click here to learn more from Nick Ortner.

The Benefits of Mediation

A great article by The Mayo Clinic, Meditation: A simple, fast way to reduce stress lists several benefits to practicing regular meditation that include:

• Feeling more relaxed throughout the day

• Providing a new perspective on difficult situations

• Increasing self-awareness

• Reducing negative or painful emotions

• Promoting patience and tolerance

• Improves stress-related illnesses such as anxiety, depression, chronic pain, and other physical disorders

Final Thoughts

When establishing a new habit of mediation, carving out time each day will help your mediation practice to grow. For some, doing it first thing in the morning works, while others resist a formal schedule. Do what feels right for you. Even five minutes of meditation is beneficial.

Remember that starting a new behavior is the hardest part. Once you form a new, positive habit such as mediation and experience the benefits, the motivation will come! 

Another for great article about meditation click here to read 38 + People Comment on the Benefits of Meditation.