How to start meditation
Written by: Emma Hudson | Last updated: 02 March 2021
Reviewed by: Paul Baker
There is much neuroscience research to show regular meditation practice strengthens parts of the brain associated with concentration and decision making. If it is possible to strengthen these areas through practice, then we can train the mind to stay present – if we can stay present then we can lead a less stressed and anxious free life. For more information on the neuroscience of mindfulness why not attend one of our 8-week Easy way to mindfulness courses.
Eight stages to create a meditation practice
Decide when you are going to do your meditation practice … (it can be done any time during the day) – then set the time aside to do it. Physically writing it into your diary or adding it to your weeks schedule can be helpful.
Decide how long
Decide how long you are going to meditate for. Anything from 5 minutes upwards.
Now Commit to meditating for this duration every day – or at least 6 days out of 7.
Decide where you will meditate. If you have a busy home, why not try the car? A quiet spot at work? Or choose a spot outside.
Decide on your position
Decide if you will be seated for your meditation, walking, laying down or standing. It is advisable to lay down for your first meditations.
Do a body scan
A body scan is advisable as your first meditation. Please read the body scan here
Practice the body scan
Practice the body scan regularly for two weeks then look at a counting the breath meditation.
Now do it!
There is no reason to delay go for it!
The most difficult part of a meditation practice is not the practice itself but giving yourself the time to do it. An old zen proverb suggests: ‘If you have time meditate for 30 minutes every day; if you don’t have time ..meditate for an hour every day!’ If your reason not to meditate is ‘I don’t have time..’ that could be your first lesson in mindfulness. Come and find out more on our FREE Easy way to mindfulness taster class.