How To Make It Easier To Meditate
Whether you’re a beginner or a long-time meditator, sometimes it’s a struggle to drop into meditation.
But with the right tools, shifting from a highly active mind to a quiet, relaxed mind can actually be quite easy!
"Within you there is a stillness and sanctuary to which you can retreat at any time and be yourself." ― Hermann Hesse
No matter what type of meditation technique you’re using, these 5 simple yet powerful tips can make it easier to relax your body, calm your mind, and feel more connected during meditation:
1) Prepare your space
Your space doesn’t have to be totally silent, but a quiet, private space that’s free of distractions is best. If you’re able to find a space in nature, that’s a fantastic option too.
If you’re meditating indoors, be sure your space is tidy — a cluttered space creates a low level of unnecessary stress.
You may like to set your space by lighting a candle, burning sage or incense, or ringing a chime.
I like to burn some palo santo which immediately puts me in a grounded, relaxed state. Making this a habit has trained my brain to know that it’s time to meditate, and so my nervous system automatically shifts into a relaxation response.
Unless you’re using your phone or computer to listen to a guided meditation, make sure your space is free of electronic devices. The EMFs that electronics give off are disruptive to your body and bioenergy field, and can cause low levels of stress and anxiety. (Having a shungite stone around can help protect you from these harmful frequencies since shungite been proven to shield from electromagnetic radiation.)
2) Prepare your body
If your body is uncomfortable, it becomes a distraction. As your body finds comfort, your mind relaxes more easily.
Going for a walk, stretching, or moving the body before meditation can help you feel settled when it comes time to be still.
Actually, the purpose of yoga asana (the physical postures of yoga) is to prepare the body to sit in meditation.
Another way to help your body settle in is to slowly scan the body with your inner awareness. This practice allows your body to naturally release tension, just by bringing your awareness to different parts of your body.
Whether you plan to meditate sitting up or lying down, fine-tuning your physical posture is KEY. It wasn’t until I ‘found’ my posture (about 1 year into meditating) that I was able to drop deeper into meditation.
Make sure you have what you need to support your physical body — you might like to use props like a meditation cushion or pillow, a blanket, and even an eye mask. Blocking out the light from your eyes allows your brainwaves to slow, which relaxes the body and mind, and takes you into deeper states of consciousness.
In your posture, it’s important to find a neutral spine and a sense of neutrality throughout the whole body: a balance between being strong and steady, but without being rigid; and being comfortable and relaxed, without being collapsed.
For example, your chest should be open and expanded, but you don’t want to overextend by creating an arch in your back. Your tailbone should be slightly tucked, but not at the expense of rounding your shoulders. And your mind should be focused, without creating tension around your eyes.
3) Prepare your mind
One way to help focus your mind is to set an INTENTION at the beginning of your practice. For example, you might set an intention to release expectations and practice being present with whatever arises, while holding compassion and patience for yourself.
There is a common misconception that you’re supposed to stop thinking during meditation. However, the function of the mind is to think — to generate thoughts.
The purpose of meditation is NOT to stop thinking, but rather to focus the mind in a way that allows you to go deeper into the Self to cultivate greater awareness.
“Your goal is not to battle with the mind, but to witness the mind.” – Swami Muktananda
Don't expect your thoughts to completely stop.
Having said that, it’s not necessarily the best idea to meditate while your mind is moving a million miles a minute. It’s typically easier to meditate when your mind is least active, especially for beginners. For many people that's right when they wake up in the morning. For others it's when they're tired at night before sleep. Find a consistent time that works for you.
4) Prime your nervous system
One of the easiest, quickest, and most effective ways to relieve stress and slow down an overactive mind is to practice breathwork, or pranayama. Before you sit to meditate, try deep, slow breathing.
A lengthened exhale will slow your heart down, activate your parasympathetic nervous system (rest & digest), and bring you into HEART COHERENCE.
Heart Coherence is a powerful state of alignment among the heart, mind, emotions, and physical body — and it allows meditation to be much easier and more enjoyable.
Here is a breathing practice you can try:
Inhale through the nose for a count of 4. Hold at the top for a moment or two. Exhale through the nose for a count of 6. Hold at the bottom for a moment or two, and repeat for several rounds or even several minutes.
5) Connect with your heart
In my own meditation practice, I’ve found that when I shift my attention from my head to my heart, a vivid presence naturally awakens in me, allowing meditation to become more effortless. An awareness beyond the limits of the mind gently ignites in my heart space, and a loving intelligence beyond words is clearly known and felt.
Whether it’s a small part of your practice, or your whole entire practice, connecting with your heart is a beautiful way to deepen your connection with yourself. You might imagine resting your awareness inside of your physical heart, while you remain open and relaxed, noticing what you feel and sense as you breathe. Or, you could feel for the love in your heart that is always there, like a gentle undercurrent, and let it expand with every breath.
In a world that’s overly mind-focused, this simple practice of connecting with your heart can shift your meditation from what seems like a chore, to a priceless gift.
All 5 of these subtle, yet powerful tips add up to create a welcoming inner & outer atmosphere where meditation becomes more accessible, enjoyable, and effective.
Prepare your space
Prepare your body
Prepare your mind
Prime your nervous system
Connect with your heart
It’s totally natural to experience time periods where it’s easier or more difficult to concentrate in meditation. Based on what’s happening in your life, plus the cosmic and collective energies, there’s an inherent ebb and flow of energy that determines how rich the soil of meditation is at any given moment.
The important thing is to just keep showing up for your practice, thereby showing up for yourself. Do your best, and let go of what’s out of your control. With dedication, your practice will grow from a humble seed in the mud, to a magnificent lotus flower.
“It is indeed a radical act of love just to sit down and be quiet for a time by yourself” – Jon Kabat-Zinn
I would love to hear from you in the comments below!
How do these tips resonate with you? And how did it go when you put them into practice?
Do you have any meditation tips you’d like to share?
With love & gratitude,
Sara
