Meditation Tips

Timing. You don't have to meditate for hours as benefits appear pretty fast. Studies shows that meditating just 25 minutes a day for three days reduces stress levels. You will need to build up your own stamina so aim for five minutes a day for two weeks and gradually work up to longer.

Location. When and where is up to you. Some people meditate at night because it helps them sleep better. Think about what's realistic for you. Rivers and Streams are some of the best spots for meditation. The gentle sound of running water is very well-suited for meditation – it calms the mind and inspires it to remain in the present moment.

Choose something specific to focus on. It can be your breath, a saying or “mantra” that you repeat, or something you can fix your gaze on. “If you're anxious, pay attention to your feet because your feet are an anxiety-free zone. Ask yourself simple questions about what you're focusing on, such as “Which foot feels warmer … or tingly-er right now?” It doesn't matter at all which foot feels what, but asking the questions “awakens our natural capacity to be curious, and curiosity is really key here."

There's no right or wrong way to meditate. You don't have to perch pretzel-like on a cushion if that isn't comfortable. Try simply sitting with your legs and arms uncrossed, your arms resting on your legs and feet on the floor so that you feel grounded, “Remember, the goal is to feel relaxed, comfortable and focused.”

Your mind will wander. And that's OK. One of the biggest misconceptions of meditation is that it has to be done correctly 100 percent of the time. The truth is, it just doesn't happen like that immediately. The idea of meditation is to sit and be comfortable with our mind as it is. Sometimes the mind is busy. Sometimes it's quiet. But over time, as we get better at this, the mind naturally starts to settle down.

Mini meditations count, too. Before you hit “send” on an email, take three deep breaths. When you get a phone call, let it ring three times — long enough for a deep breath — before picking it up. Or resolve to fully be in the moment when you do a simple, pleasurable ritual such as drinking a cup of tea. What does that mean, exactly? No watching TV or checking your email at the same time, for starters. The idea is to really focus on what you're doing, so you can smell the tea, taste the tea, feel the warmth of the teacup.

This information was taken from:

Guided Meditations for Beginners From 3 Experts (aarp.org)