The Secret to Successful Meditation

Meditation can be one of the most rewarding aspects of your day, but it isn’t always easy to get right. It helps to know the right techniques to use so you can clear your head and relax your body, and that’s why we’ve written this article on the secret to successful meditation. Follow these simple tips and you’ll have mastered your zen in no time!

Why meditation works?

Science has shown that meditation can lower stress levels, ease anxiety and depression, improve focus and attention, reduce blood pressure and cholesterol levels, strengthen immunity, and even lengthen your telomeres (the caps on your DNA that protect you from aging). Why? Because it trains our minds to relax. The more we practice calming our thoughts and focusing on one thing at a time—whether it’s our breath or a mantra—the better we get at relaxing in general. And when we’re relaxed, everything else tends to fall into place.

There’s no denying it—meditation is hugely beneficial. It has been scientifically proven to increase productivity, focus, happiness and creativity. But if it’s so good for you, why aren’t we all doing it? Because, frankly, most of us find meditation a struggle. It takes time, commitment and mental effort.

Just like lifting weights, or doing any other exercise, meditation builds your muscles. Specifically, you’re growing your awareness. Through meditating on a daily basis—even just for 5 minutes—you are strengthening your ability to be more aware of what’s going on around and within you. Just as lifting a heavy weight is exhausting at first but over time gets easier, so too is building awareness; it will feel exhausting at first, but soon enough it becomes natural. The key here is consistency. The best way to make sure you stick with it? Set aside a specific time every day that works for you (e.g., right when you wake up) and treat it as an appointment with yourself. Treating meditation like a meeting means that even if something comes up in your day that makes you late, or if you have an unexpected interruption, there’s no need to worry about being behind schedule because there never was one in the first place! As long as you set aside that block of time every day, you’ll always be able to meet yourself for meditation. And once you do start making it part of your routine, you’ll see how quickly those early days become distant memories—and how easy it really is to make a habit out of sitting down and taking some quiet time for yourself.

(Step1) Choose your goal

One of the best things about meditation is that it can be customized to meet your needs. If you’re trying meditation for stress relief, you might focus on breathing deeply and noticing when your mind begins to wander, gently redirecting your attention back to your breath each time. But if you’re practicing mindfulness meditation—the act of simply sitting with yourself and focusing on nothing but your body and surroundings—you may want a broader goal such as cultivating compassion toward yourself or improving self-awareness. It all depends on what you’re hoping to get out of your practice. Just remember: The more specific you are, the easier it will be to gauge whether or not your practice is effective.

Start on a positive note. Begin each meditation session with an affirmation that you want to experience during your meditation, such as I am becoming more aware and present or I am experiencing my inner-peace. The last thing you want is for your mind to start drifting into thoughts of frustration because it feels like you can’t concentrate, or dejection because you’re not sure if you’re doing it right.

Take a deep breath and start with gratitude. Focusing on what you are grateful for has been shown to have positive effects on stress and anxiety, both of which can disrupt your meditation practice.

Step 2 - Get comfortable: You don’t need any special equipment for meditation; all you really need is a quiet place where you won’t be disturbed. Some people like to sit in full lotus position on a pillow, while others find it helpful to sit cross-legged in a chair. Experiment with different positions until you find one that feels most natural for you. Some people like to light candles or incense, while others prefer complete darkness. Again, there’s no right way—it all comes down to personal preference.

Step 3 - Take a few deep breaths: Before you begin meditating, take a few deep breaths to center yourself. This simple act has been shown to lower blood pressure and heart rate, which helps you relax and focus better during your session. Try taking three deep breaths through your nose, then exhaling slowly through your mouth (inhale through your nose for four counts; exhale through your mouth for six). Repeat at least five times.

Step 4 - Start meditating: Once you’ve found a comfortable position, set an alarm for however long you plan to meditate (five minutes is a good start) and close your eyes. Focus on your breathing as you inhale and exhale slowly through your nose. If thoughts enter your mind, acknowledge them without judgment before returning to focus on your breath. When your timer goes off, open your eyes and return to whatever you were doing. That’s all there is to it! Remember: Even if you only have time for one short session a day, over time these moments add up and make a big difference in how calm and centered you feel throughout your day.

Step 5 - Stick with it! Like anything worth doing, learning how to meditate takes time. Be patient. Results don't happen overnight. Expecting immediate change or results is a common pitfall for beginning meditators. It can take several weeks of practice before you start noticing benefits from meditation, so don’t get discouraged if you don’t feel amazing right away. Give yourself time and space to get used to your new routine.

The best way to reap the rewards of meditation is by being consistent with your practice. Try setting aside a specific time each day for meditation, and keep it as regular as possible—ideally at least once per day, but twice per day (once in the morning and once in evening) is even better. If you find that it’s hard to carve out an hour every day, try breaking up your sessions into 10-minute increments throughout the day instead. Or try practicing mindfulness during daily activities like showering or walking around town; just make sure to avoid multitasking while doing so!

Keep a journal: One of my favorite things about meditation is that there are no right answers when it comes to how long or how often you should be practicing.

I hope this information helps you in your meditation sessions and remember to Be happy! Be mindful & grateful !