3 Tips to Help You Start Meditating (even if you’re resistant)
Meditation is one of my greatest self-love practices, but I resisted it for a long time.
If you’re hesitant like I was, these 3 tips will help you start meditating in a way that’s easy and doable with a busy schedule and a busy mind.
After resisting meditation for a long time, I finally gave in and started practicing in the Summer of 2016 in my in-laws basement. I just finished a year of working three different jobs at minimum wage, doing long-distance with Christian (then boyfriend, now husband), and was going through an intense bout of anxiety and depression. It was the first chance I had to slow down and just be with myself without having to constantly race to the next thing.
Truthfully, I was terrified. I was scared to start meditating because I was intimidated by the word “mindfulness” associated with it. My mind was a war zone at that time and I wanted to do anything I could to get out of it. However, my eagerness to feel some semblance of peace was greater than my fear. After all, every self-development book I read, or video I watched all recommended meditation, so I decided to finally give it a try.
Much to my surprise, I found that meditation gave me relief from the chatter in my mind and helped me to connect with my body. This was contrary to what I thought mindfulness was. Mindfulness meditation taught me how to connect with my breath and take an observer's perspective to my thoughts which helped me learn how to detach from negative thinking. It guided me in tuning into the sensations of my body so I could better learn how to take care of my own needs. It encouraged me to be present with whatever I was feeling without judgment or shame.
Over time, the lessons I learned from meditation carried into other aspects of my life. When I was having trouble winding down for sleep, I was able to calm my body down through breathing. When I was having a difficult conversation with a loved one, I was able to take mindful pauses before responding to them. When I was experiencing pain in my body, I was able to send a loving breath to that area and sooth myself.
Needless to say, meditation has been one of the greatest self-love practices I have ever learned. To this day, I practice 10 minutes of meditation every morning, and will continue to for as long as I live. It has truly changed my life for the better, and I recommend trying it to anyone who is on a journey of self-love.
With that being said, I know it’s not always easy to start something new. And, if you’re anything like me, you might feel some hesitation. You might be thinking “but I can’t sit still!” or “I don’t want to be in my mind.” or “I don’t have time” or “I don’t believe it will really work for me.”
I hear you. I really do. That’s why I want to give you 3 tips to help you start meditating in a way that is inviting, easy and encouraging.
1 Give yourself permission to move your body while you meditate.
Without a doubt, the number one hesitation I hear from friends who have a hard time with meditation is that they don’t like sitting still. I totally get this. As someone with ADHD, my body constantly wants to move. As you start meditating, you might receive a lot of advice to sit still with an upright posture. I want you to throw this advice right out the window. Now, I don’t recommend driving or trying to complete multiple tasks while you meditate, that would defeat the purpose. However, I do want you to give yourself permission to move your body while you’re in a comfortable sitting, or lying down position. Hell, you could even be standing and stretching if you want to! Listen to your body and what it needs.
2. Start with a manageable amount of time.
Everyone is busy in the modern world, and I know it can be difficult to even find ten spare minutes sometimes. If that’s the case for you, and you’re not sure how to squeeze meditation into your busy schedule, I encourage you to start with a manageable amount of time. This could literally mean starting with just one to five minutes. Look up one minute meditations on YouTube and you’ll find a plethora of options. Even just one minute can make a world of difference and bring ease to your day.
3. Sooth your mind with this easy breathing method.
Mindfulness meditation does not force you to be in your mind. In fact, it encourages you to be more fully connected to your body. It does this by giving you space to connect with your breath. If you experience racing thoughts or anxiety, I recommend learning this simple breathing method called box breathing that you can use at any time – either during a meditation, or even throughout your day. I have found that this method of breathing allows me to access the benefits of meditation no matter where I am, or what is going on in my life. If starting a meditation practice seems like too much right now, try this breathing method instead!
With this breathing method, all you are going to do is inhale for a count of 4, hold your breath for a count of 4, exhale for a count of 4 and hold your breath for a count of 4. If your eyes are closed, you can also imagine with each count that you are drawing a face of a square until you complete the full square. Feel free to screenshot the image below to keep in your back pocket when you need it!
I truly can’t tell you how powerful the practice of meditation is, and how much I believe its positive impact on people. Not only have I experienced it in my own life, but I have seen the way it has transformed the lives of the people around me – my husband, my friends, my colleagues and my clients. I know it can be hard to believe that something so seemingly simple can make such a difference, but it really does.
P.S. If your goal is to start meditating and you want to learn how to love your body, then I invite you to sign up for my free mini-course How to Love your Body in 3 days, which includes a new guided meditation every day!