Seven Tips for Mindful Meditation

In the midst of the ongoing coronavirus pandemic, we're living through a stressful, unprecedented time in history. That being said, it's more important than ever to focus on your personal health and self-care. And one of the ways you can fight anxiety, stress and boost your mental health is through a daily meditation practice.

Now, meditation can look a bit different for every person, but below we've rounded up seven tips for beginners to get the most out of developing their meditation practice.

1. Turn your meditation into a morning ritual.

Starting your meditation practice first thing in the morning is a surefire way to ensure it won't get pushed off, forgotten about or procrastinated over. It also helps to create a habit where you're meditating at the same time and place each day. Plus, meditation is a great way to start your day off on the right now, feeling refreshed, inspired and on track for whatever your day will throw you.

2. Find the right meditation position for you.

When they think of meditation, most people picture sitting on the ground with their legs crossed. However, for most people, a cross-legged position can feel both unnatural and uncomfortable. So find a meditation position that works best for you and your body – it can be as simple as sitting comfortably in a chair with your feet on the ground.

3. Focus on keeping your breathing natural.

Being aware of your breathing is a primary component of meditation. However, it can be frustrating and even downright annoying at first to pay so much attention to breathing in and out in such a controlled, measured fashion. The key is to focus most on breathing naturally – don't overthink it!

4. Be ready to embrace discomfort.

 Meditation may not come naturally at first, there's a reason it's called a practice. Prepare yourself for a learning curve and be gentle and patient as you work out the best ways to make meditation work for you and your life. Embrace the discomfort! Only good things can come from working through your unease. Like developing any good habit, trust there are benefits on the other side of doing the work.

5. Check in with yourself after the fact.

After each meditation session, do a mental inventory and take stock of how you're feeling mentally, physically, emotionally, spiritually, etc. That way you'll have an easier time making the connection between meditating and how it makes you feel better.

6. Record excuses on the days you don't meditate.

Let's face it, some days meditation just won't happen. On days you decide not to practice, make note of why and write down your reasoning. Seeing whatever the reason is on paper can help minimize its power for the next time you decide to meditate and run up against the same distractions or excuses.

7. Don't judge your meditation practice.  

It can feel tempting to judge whether each time you meditate is “good,” “bad” or otherwise, but try to avoid placing labels on each session. Instead focus on whether you feel any different from when you sat down to begin. The changes may be small, but as you master your own meditation practice, you'll learn that it's a life-long skill to be cultivated one day at a time.

SunRiver St. George’s Meditation Group meets weekly in the Game Room on Wednesdays from 10:00 to 11:00 a.m. year-round. Group members lead the meditations, and there are a variety of styles used from listening to mediation CDs, individual leading/metaphysical information, fluting, walking our Labyrinth, etc.

New members are welcome, and are given a packet of basic meditation information. We also have many meditation books and CDs available for check out.