Master Your Mind – Beginner Meditation

Meditation is a practice with profound physical, mental, emotional and spiritual benefits.

The key to these benefits, and the transformation it can bring, is developing a daily meditation practice. Consistency is essential.

Some people find it challenging to build a daily habit. Maybe it’s lack of time, discipline, motivation, etc. I have studied habit-building science, and developed all sorts of habits throughout my life. So here are some tips that I’d like to share, as they relate to creating a strong meditation practice.

(1) Start small. It’s better to start really small, so there is absolutely no excuse for you to skip your practice. For beginners I usually recommend start with 5min a day, and increase 1 minute per week. This may sound too gradual, but at the end of one year, you’ll be practicing 1h!
(2) Recommit. At the end of every session, commit to show up for your practice the following day.
(3) Never zero. This means that every day you will practice, even if only 5 minutes. Make it a non-negotiable part of your life.
(4) No expectations. Nothing kills motivation quicker than unmet expectations. Most of the benefits from meditation come only after months or years of daily practice. So letting go of expectations sounds like a smart strategy to me.
(5) Be prepared. Sometimes you will feel tired, busy, or “not in the mood”. Be mentally prepared to meet those challenges with the “never zero” idea, and do the practice no matter what.
(6) Joyful attitude. Meditation is not a task, but a precious moment to go deep inside yourself. Enjoy the practice, and it will be easy to keep it up.

Hopefully these tips can be helpful in your journey.

If you’d like more help in building a strong meditation habit, strengthening your concentration, and finding the ideal technique for you, I invite you to have a look at my meditation course for beginners, Master Your Mind.

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