Meditating, it sounds like an ideal way to clear your head. Yet it is not easy for everyone to quiet your thoughts and sit still. As wonderful as it sounds, it turns out to be difficult to implement. Do you think meditation is not for you? Then this is how you can still teach yourself.
Remove distractions
If you have particular difficulty concentrating during meditation, removing all distractions is a good first step. Choose a quiet space where you can completely isolate yourself. Remove all electronics from view and put everything on silent so that you are not distracted by pings from your email or WhatsApp. In addition, choose a space without a busy interior. Sometimes even that one pen on your desk is a distraction and you have to avoid that. When you notice after a while that you are less likely to get distracted, you can move yourself to other places. But for starters, as little distraction as possible is crucial.
Make yourself comfortable
Since you sit in the same position for a certain period of time during meditation, it is important that you are comfortable. This starts with your outfit. Choose clothing that is not too tight or cuts into your skin. Go for nice, loose clothing that you could also sleep in, for example. Then you look at the surface on which you meditate. Meditate on a soft mat or cushion on which you sit stably. Finally, choose a nice position. You can meditate either sitting or lying down. Are you not that flexible? Then don’t try to force yourself into positions that you actually can’t manage. And if you would like to meditate while lying down, be careful not to fall asleep!
Focus on your breathing
Okay, you’re sitting in a quiet room and in a comfortable position. Now the real work begins. Close your eyes and breathe normally. Try not to put too much emphasis on your breathing, as this is too distracting. Instead, pay attention to the way your body moves as you breathe. For example, you feel your chest move forward and back again. Focus on your breathing without paying too much attention to its pace or intensity. And when your thoughts wander, repeat in your head: breathe in, breathe out.
Start with short meditations
Meditation sounds quite intimidating to some. Some people can sit for hours, but for a beginner this is of course crazy. Start with short meditations of a few minutes and repeat until you get used to this. Set a timer for yourself and make it a little longer each time. Work towards a length that you are happy with. These do not have to be very long sessions, because it is about what you get out of the meditation. It’s not a competition or a record to break!
