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7 Tips for People Who Think They’re Terrible at Meditation

To be fair, no one is “good” at meditating from the get-go. It’s called a meditation practice for a reason: it takes a lot of practice (and patience). People who take the time out of their day to quiet their mind and listen are taking the time to become more mindful, appreciative, and attentive in their daily lives. It’s a habit you should get into, and by practicing the following tips on a daily basis, it will begin to feel more natural. Don’t expect to be an expert, just start practicing a few, and then you can add a couple more.

  1. Sit for two minutes – It might seem a little silly to only sit and meditate for two minutes, but start here. Do this every day for a week, and increase by two minutes the following week. By your second month, you will be meditating for 10 minutes daily! Remember, baby steps.
  2. Set a time – Try setting aside time first thing in the morning. This way, you don’t put it off all day and end up not doing it at all. Plus, it’s a wonderful way to set an intention and start your day.
  3. Count your breaths – Focus your attention on your breaths as they enter your nostrils and feel the air spread into your lungs. Count the first breath in as one, and breathing out as two. Make your way to ten and repeat.
  4. Your mind will wander, so bring it back – It’s normal for your mind to wander. When you notice it skipping away gently reel it back in by returning your focus to your breath and repeating the count.
  5. Don’t worry about it – Don’t feel like you’re doing it wrong, because there isn’t a perfect way to meditate. If your mind wanders, be gentle on yourself. It’s not about completely clearing your head. It’s about directing your attention.
  6. Try guided meditation – Listening to a guided meditation—and there are thousands online—is helpful for a lot of beginners.
  7. Get to know your best friend – Meditation allows you to get to know yourself. Be kind to yourself, smile, and give yourself love, not criticism.

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