Meditation can be an effective way to reduce stress, achieve clarity, and attain a mentally calm state. It allows you to view the world from a perspective that isn’t tainted by your personal beliefs and past experiences.
In fact, there are so many science-based benefits of meditation including lengthening attention span, improved sleep, and the potential to decrease blood pressure and and control pain (to name just a few) that it’s no wonder more and more people are starting to make meditation a part of their routine.
Meditation is simple but challenging to do well.
If you’re finding meditation a struggle, there are several things you can do to enhance your meditation practice and receive greater benefits.
Table of Contents
- 9 Ways to Enhance Your Meditation Practice
9 Ways to Enhance Your Meditation Practice
#1 – Be Consistent
Have a time and place that you meditate each day. If you want to maximize your skill at meditation, make it a permanent part of your schedule, like brushing your teeth. You always brush your teeth at the same time each day. Do the same with your meditation practice.
#2 – Create a Meditation Space
This can be a spare room or a corner of the house that you can set aside for your practice. Make it comfortable and inspiring.
#3 – Have at Least One Longer Session Each Week
While you can receive great benefits from meditating for as little as five minutes, there’s something magical that happens when you sit for an hour or more each day.
Have a session or two each week where you add five minutes each time until you’re up to an hour of sitting time. Feel free to go even further if you have the time.
#4 – Avoid Expectations
You’ll have good days and bad days when meditating. There are days you feel that you could sit there for hours. There are other days when your mind is running wild, and it feels like you have no control. Both are fine. Just be aware and sit with whatever is happening.
#5 – Avoid Meditating When You’re Tired
With enough practice, you can actually fall asleep in the sitting position! If you’re extremely tired, you’d be better off taking a short nap and meditating at another time.
#6 – Meditate Throughout the Day
Sitting on your cushion under ideal conditions isn’t the only place to meditate. It’s just the easiest.
The real trick is to be able to meditate while sitting elsewhere, like in a hot, noisy, smelly bus. Can you focus on your breath and fully experience your surroundings under those circumstances?
#7 – Meditate on an Empty Stomach
It’s harder to meditate when you have a big meal digesting in your tummy. You feel tired and sluggish. Your best meditation sessions will occur when you’re alert and able to concentrate.
Try not to meditate when you’re excessively hungry either.
#8 – Minimize Interruptions
Shut the door and let everyone know that you want an hour of peace and quiet. Turn off your phone. This is your time. Take control of it.
#9 – Switch Things Up
If you only meditate alone, try meditating with a group. If you only meditate with a group, try meditating alone. Most people have a definite preference but give the other option a try from time to time. It’s a different experience, and you’ll gain a different perspective. You might even make a new friend or two.
Whether you’re just learning to meditate or a seasoned pro, you can enhance your meditation practice further. Meditation is one of the best ways to relieve stress and increase your enjoyment of life. Consider how you can strengthen your ability to meditate and reap the greatest benefits from your meditation practice.