*A woman in all white meditating with numerous lit white candles surrounding her*

I was one of those people who used to say I couldn't meditate. I had too many thoughts! And that's the main barrier I hear from people now. "I can't do it. It's too hard. I have too many thoughts and I'll just get frustrated." The truth? Yeah, it is hard to start because you're challenging yourself to interact with your thoughts in a new way! I found my meditation practice out of sheer desperation. I needed something badly- something to keep my from losing my mind. I created a little meditation space, decorated it with candles and other little knick knacks that made it special. I started out with just 5 minutes at a time and with practice, I would have meditation sessions that were upwards of 30 minutes! And not because I meant for them to be that long, but because I would lose my connection with time. The benefits for me were undeniable. So I encourage all clients to give it a try. Read more below to learn about the benefits, how to start, why it feels so hard, and tools you can use.

The Benefits of Meditation

Enhance Your Mental Clarity

Meditation is known for boosting mental clarity. Research indicates that individuals who meditate regularly improve their focus by up to 50%. Imagine studying for an exam or working on a complex project. By incorporating meditation into your routine, you can better filter out distractions and sharpen your cognitive skills, even in noisy environments like bustling cafes.

Stress Reduction

Stress is a constant companion for many people today. Meditation can significantly reduce stress, with studies determining that regular practice can lower cortisol levels by around 30%. Just a few minutes of meditation each day can help you develop a more peaceful perspective on life, allowing you to tackle your daily challenges with a calm demeanor.

Improved Emotional Well-being

Meditation helps enhance emotional health by fostering a better understanding of your feelings. For instance, it encourages you to recognize emotions like frustration and anxiety, enabling you to address them constructively. This practice can improve your overall mood, making you more compassionate towards yourself and others. For me personally, my emotional well being is improved because meditation allows me space to find a different perspective, a place of calm instead of fear.

Better Sleep

If sleepless nights plague you, consider meditation. Engaging in mindful practices for 10 to 15 minutes before bed can significantly improve sleep quality. I have so many clients who use meditation for this exact reason and it's helped them a lot. If you're one of those people bring 10,000 thoughts to bed with you each night, this might be the perfect time to try some guided meditation or even just listening to calming music, sitting down, and focusing on your breath.

Increased Self-awareness

Self-awareness helps us understand our emotions and behaviors better. Meditation offers insights that guide personal growth. For example, by reflecting on your thoughts and actions, you may identify patterns that need change, leading to a more fulfilling life. I can't tell you the amount of "ah-has" I had when in a meditative state that helped guide me to make changes in my life that benefited me in a big way.

How to Start Meditation

Choose Your Space

Finding the right meditation spot can enhance your practice. Select a quiet area—be it a cozy corner in your home or a peaceful garden—where you can meditate without disturbances. Personalize this space with calming elements like soft cushions or serene images to create your perfect sanctuary.

Set a Timer

When beginning, setting a timer helps you focus. Start with just five minutes and gradually increase the time as you become more comfortable. This approach allows you to immerse yourself in the practice without constantly wondering how long you've been meditating. My 5 minutes started with me listening to a song that every cell in my body knew by heart and had always been soothing for me. I would light candles, sit and listen to the music, focus on my breath, and when the song was done, I was done! It was very helpful for the perfectionist in me who wanted to yell "5 minutes isn't enough time you loser! See, you can't do this!" So for me, this boundary of the length of the song was what kept me consistent until my practice naturally grew.

Focus on Your Breath

Breath awareness is essential in meditation. Take deep breaths through your nose and exhale through your mouth. As you breathe, notice how your chest and abdomen rise and fall. If your thoughts stray, gently redirect your focus back to your breath. This process may take practice, but it becomes more natural over time. If your thoughts are really loud you can say inside your head "I am noticing my inhale. I am noticing my exhale."

Experiment with Different Techniques

Explore various meditation techniques like mindfulness, guided visualization, or loving-kindness meditation. For example, you might try a five-minute guided session from an app like Insight Timer one day and then opt for breath-focused mindfulness the next. Each method can offer new insights and experiences.

Make It a Routine

Building a meditation habit takes consistency. Aim to meditate at the same time daily—whether it’s early morning or just before bedtime. This regularity reinforces your practice, creating a ritual that signals to your mind that it's time to relax. If daily feels like too much, try setting a goal that feels realistic. Maybe that means it's every other day. Whatever gets you started and helps keep you going. I aim to meditate for longer periods 2 times a week and have shorter 5-10 minute ones about 2 days a week.

Why It Feels So Hard

Racing Thoughts

If you find it hard to quiet your mind during meditation, know that you’re not alone. Many beginners struggle with racing thoughts. It's a natural hurdle. A study by Harvard University found that about 47% of people spend their time thinking about something other than what they are currently doing. Acknowledge that such distractions are part of the journey.

Expectations

Many newcomers expect to achieve perfect stillness or fullness in their practice. This pressure can hinder progress. Instead, celebrate small victories. Understand that meditation is about experiencing thoughts and feelings, not erasing them. Over time, you'll learn to sit with distractions without frustration.

Unexpected Emotions

Meditation can bring up unexpected feelings, which might feel uncomfortable. Embrace these emotions as part of the process. Allow yourself to process and reflect on them, but remember to take breaks if it becomes too intense.

Physical Discomfort

Sitting still for long periods can lead to discomfort. Experiment with different positions—sitting on a chair, using a cushion, or even lying down. Find a posture that feels right for your body, and remember, it’s okay to move if necessary. Don't put pressure on yourself to not move for the entire time. I myself have to move because of circulation issues. So try out a couple positions and if you have to shift during a meditation, that's fine!

Tools to Practice

Apps and Online Resources

In today’s digital age, meditation tools are just a click away. Try out popular apps like Calm or Insight Timer, which offer guided sessions tailored to your experience level. These resources can provide structure as you explore your meditation journey.

Journaling

Incorporating journaling into your practice can deepen your insights and self-discovery. Write down your thoughts, feelings, or experiences after meditation. Research shows that reflective writing can clarify your feelings, enhancing your growth and understanding over time.

Tarot Cards

I myself incorporate Tarot into my meditation practice often. After I have found my center and been there long enough to feel like I have let go of thinking self, I'll pull out my cards and use them in whatever way feels intuitive. This could be something for you, or even a deck of affirmation cards! Make it fun!

Finding Your Peace

Through its numerous benefits, meditation stands as a powerful ally in your quest for mental clarity, emotional balance, and a stronger connection to your spirituality. Starting may feel challenging, but remember that progress, not perfection, matters. By practicing patience and exploring different techniques, you’ll uncover a tranquil space within yourself.

So why wait? Take a moment today to breathe, reflect, and embrace the magic of meditation. Both your mind and heart will be grateful for it!

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