© Shutterstock

Pre-meditation -

Here are some things you can do to prepare yourself before you even get down to the actual practice of meditation.

© Shutterstock

Remind yourself that anyone can meditate -

It’s going to be more difficult and more stressful to get into meditation if you already feel like you’re going to fail. Meditation is truly for everyone–remember that.

© Shutterstock

Set aside time -

Pick a time of day that you consistently have time to meditate. Try to make this as sustainable a routine as possible.

© Shutterstock

Try for first thing in the morning -

While it's more important to be consistent, many experts say that the morning is generally a more effective meditation time.

© Shutterstock

Get rid of expectations -

Many people have expectations about how meditation works and what it should feel like. However, it works differently for different people. Don’t assume you’re going to jump right into monk-level mindfulness.

© Shutterstock

Pick a meditation spot -

Pick a spot in your home that you can use for your meditation. Picking the same space consistently can help you associate that area with tranquility and relaxation.

© Shutterstock

Turn off your phone -

Phones (or any other technology, really) are a constant distraction. Unless you need it for the meditation, try and stay away from the modern world until you've finished.

© Shutterstock

Find your perfect position -

While we often see people meditating cross-legged, that’s not a comfortable position for everyone. Find a position where you can be comfortable, though preferably sitting up.

© Shutterstock

During meditation -

Now that you’ve prepped both yourself and your space, here’s how to get down to the actual act of meditation.

© Shutterstock

Assess how you’re feeling -

How does your body feel when you’re beginning your meditation? What about your mind? Take note of whatever emotions seem to be present and tell yourself that it’s ok to feel this way.

© Shutterstock

Start with a small amount of time -

While you may think of meditation as a larger time commitment, that’s something you need to work up to. Start with two minutes, then work your way up from there.

© Shutterstock

Focus on your breath -

Try to clear your mind and just focus on your breath, whether that means counting how many you take, or focusing on the motion of your stomach as you breathe in and out.

© Shutterstock

It’s not about a blank mind -

It’s normal for your mind to wander as you meditate, and that’s completely normal. Feelings, thoughts, and memories are sure to pop up as you relax.

© Shutterstock

Be forgiving of your emotions -

Don’t get frustrated when you can’t seem to maintain your focus on your breath the whole time. Acknowledge your feelings, but don’t judge them.

© Shutterstock

Bring your mind back -

After you’ve acknowledged that your mind has wandered, just bring it back to your breathing.

© Shutterstock

Check in at the end -

After you’ve completed your set time, begin to take notice of yourself and things around you. Pay attention to the sounds and sights, and take stock of how you feel physically and mentally.

© Shutterstock

Give yourself a time cushion -

After meditating, give yourself a few moments before jumping right into another task. This will allow you to better appreciate the time you just spent in mindfulness, and will help you to bring it with you throughout the rest of the day.

© Shutterstock

Post meditation -

Now that you’ve tried meditating, here’s how to continue with the practice.

© Shutterstock

Be patient -

Meditation is not a practice that you’re going to jump right into and be good at. It takes time, practice, and a whole lot of patience.

© Shutterstock

Stick to a schedule -

You’re not going to get much better at meditation through sporadic practice. Instead, you have to make it a daily activity, focusing on doing it at the same time.

© Shutterstock

Increase the time -

As you get better, you can slowly increase the time of your meditations. Start with something small like two minutes, and you can work your way up from there.

© Shutterstock

Be flexible on location -

While the ideal is to have a specific meditation spot in our home, we’re not always at home to use this area. But instead of using this as an excuse to skip meditation, find another location that you can use for meditation while you travel.

© Shutterstock

Follow guided meditation -

If you’re feeling particularly lost and like you may need a hand, there are numerous options for guided meditation that you can use.

© Shutterstock

Explore other points of focus -

While breathing is certainly the most common focus, you can try others to see if they work better for you. Some examples include focusing on sounds, light, or energy.

© Shutterstock

Try different types of meditation -

Sitting meditation is not the only type of meditation out there. You can mix things up, or stick to one type that you find particularly helpful. Some other forms of meditation include walking meditation, loving-kindness meditation, or body scan meditation.

© Shutterstock

Be mindful even when you’re not meditating -

Mindfulness just means that we’re deliberately noticing the things going on around us (or within us). Essentially, that you’re trying to get rid of autopilot. If you attempt to really focus on the sights, sounds, and textures around you, it will only help your meditation.

© Shutterstock

Find a buddy -

A buddy can help you to remain accountable on your meditation journey. You can do the meditation together, or do it separately and merely check in with each other about how it’s going.

© Shutterstock

Find a group -

There are also meditation groups or communities that you can join. This may mean a class where you can all meditate together, or an online group where you can simply pose questions and ask for advice.

© Shutterstock

Go easy on yourself -

Meditation isn’t easy. It takes a lot of time and practice to break our standard day-to-day mental cycle. But keep at it, because the rewards are definitely worth it.

See also: 10 reasons to practice mindfulness meditation

© Shutterstock