How to Meditate and Develop Strong Meditation Practice

By Jola @YolaYoga | November 25, 2021

There is so much you can benefit from the practice of meditation! Meditation is proven to give us a sense of peace, focus, and balance in daily life. For that reason, more and more people include meditation practice in their daily routine. Because meditation is like cleaning your mind, you will see the biggest benefits when you do that every day!

Developing and investing in a strong meditation habit may be the most important health routine in your life that will pay you off long term.

So how to develop strong meditation practice? Below are some tips on how to develop meditation habits and how to prepare for practice.

How to develop a strong habit of meditation

1. Start Small

One of the essential tips for developing any habit is to START SMALL. You want to introduce to your mind a new routine that does not require any extra effort on your part. When repeated daily, it is a very powerful trick!

Start meditation with just 5 minutes a day. After 7 days, you will increase the practice by 1 minute each week. Eventually, you will be able to meditate for 20-30 minutes each day!

2. Practice Everyday (Without a Break) for at Least 21 Days

If you want to develop a strong meditation practice, this part is not negotiable. Even if you will have a crazy day – it does not matter – you commit to doing meditation for at least 5 minutes every day, no matter what! For best results, practice twice a day – morning and evening – for at least 21 days to establish a strong habit.

3. Cultivate a Grateful Attitude

It is crucial to cultivate an attitude of gratitude every time you will sit down to meditate. It will help you to stay positive and bring a sense of enjoyment to your practice.

How to Prepare for Meditation

1. Choose a place to meditate

Choose a quiet place where you will not likely be disturbed.
Choose a place that is well-ventilated.
Keep it neat and clean. It will develop a pure and peaceful vibration. You can decorate the place with inspirational images.
Have your seat facing north or east. There is a subtle beneficial influence facing these directions.
Choose a place where you feel safe.

2. Choose a time to meditate

The best times for meditation are before sunrise and at sunset, but you can pick a time when you wake up in the morning and before going to bed in the evening.
Try to have at least two sittings for at least five minutes. Gradually you will be able to increase time to 20-30 minutes at a time.
Avoid meditating right after eating. Wait at least 2 hours.

3. How to sit for meditation

Sit in a comfortable crossed-legged position with the spine straight and erect and your head, neck, and trunk aligned.

You can set a firm meditation cushion or folded blanket under the buttocks to keep your spine straight and elevated.

If you can not sit on the floor, you can use a chair. Make sure your spine is straight and elevated.
Make a solid commitment to yourself that you will not move during practice until the end of meditation.
If you have trouble sitting still, consider daily yoga asanas practice and a yogic diet. It will gradually eliminate toxins from the system, and it will help to still the body and mind.

Meditation Technique – Heart Chakra Meditation

The meditation on Heart Chakra allows past grievances to be released and will enable you to open yourself up to love, forgiveness, kindness, and compassion. Here is how you can nurture more self-acceptance, love, kindness, and compassion into your everyday life.

Let’s begin!

Step 1

Once you settle in your meditation position, set the timer for 5 min.

Maintain a straight, elevated spine. If you are not comfortable sitting on the floor, you can sit in a chair. Close your eyes.

Step 2

Bring your attention to the middle of your chest, which is the location of the heart chakra. When you notice that your mind is wandering, gently bring it back again and again to the heart chakra.

Step 3

After some time, you may notice a green light begin to appear at your heart chakra. Allow this light to become brighter. Keep your attention on this light.

When your mind wanders, bring it back to that light. Visualize the light you see permeating through the chest into the rest of your body.

Feel this energy flowing out into the arms and hands and flowing back into the heart. Keep your awareness on the heart chakra. Know that you are safe, and you are okay.

Step 4

When 5 min is up, take a moment before opening your eyes and moving on with the rest of your day.

Conclusion

To develop strong meditation habit we must start small, be consistent, persistent, and cultivate a positive attitude. It is also best to dedicate the same place and time, for practice as well as develop a correct sitting position for your meditation. When practice is repeated daily with all your earnestness and a great attitude, the meditation will become your sacred ritual, and you will be looking forward to it every day!

We wish you all the best on your meditation journey.

Namaste _/\_

PS. If you need a meditation coach and have any questions regarding yoga, please contact Jola at: info@yolayoga.co

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