Starting a meditation practice

To start a meditation practice you need to find an internal need or emotional pull to get you on the meditation mat. Whether that is to decrease stress, manifest a calmer life, or to learn a new skill it's important to set an intention that is ideal for you. Meditation starts with the intention of allocating time that is undisturbed by others.

Meditation can occur anytime of day, or early into the evening. There are numerous apps available that feature gentle music to support your practice, for example Insight Timer is available world wide with the tap of a download on your smartphone. Extra tools like a yoga mat or meditation cushion can be placed underneath to sit with intended peaceful moments.

Syncing up your surrounding habits, for example morning glass of water with meditation practice can be quickly linked together to create a simple and effective practice. Meditation is ideally practiced with in a designated area of your home, office or a secure area in nature. Allocate a set time, lay out your mat or cushion and gently sit. As alternatives to a seated cross legged position you can lay with your back facing the ground with arms by your side, palms of the hands open to the sky. Or you can sit in a secure chair for meditation.

Meditation also lends itself out to other yoga based practices, like pranayama (breathwork). To learn more about yogic breathing, feel free to attend yoga classes and workshops in your area by a qualified practitioner. All great yoga instructors will find ways to share brilliant breathing techniques like nadi shodhana in their classes. This can greatly support meditation practices.

Here, I have placed several tips to guide your practice.

1. Pick an area that is suited to meditation practice. Dimmed lights, burning incense (optional) and a yoga props are needed (yoga mat, or meditation cushion). If you do not have access to a yoga mat or cushion, feel free to sit in a secure couch with a blanket around you for comfort.

2. Have a journal and pen available. If you have a deeply held idea in your life that you want to explore spiritually, now is the time to write it out and be open to finding out the solution. Meditation clears out the mind and keeps you open to self healing.

3. Let go of the need that meditation is a cure all. It's great for calming an anxious mind, but it is only one tool to use. It's like expecting someone else to do the planks and lunges in the gym....sometimes you just need to suck it up and do the boring tasks to get the gains.

4. Expect both pleasant and sad emotions to emerge. Sitting in stillness is both simple and challenging at the same time. Your journal will come in handy, but keep an open mind. Meditation is about clearing out your mind to be in the moment, and gain the internal strength to face life's challenges. Like weight training for building muscle, the mind needs to build mental clarity and resilience through meditation. Progress takes time.

5. In your allocated meditation corner/area feel free to add new additions to support your spiritual growth. This could be candles (remember to use safely, blow out the flame to avoid danger), incense, books, tissues, journals and pens/pencils, fresh blooms, crystals, photographs from places in nature that have beautiful meaning to you.

6. Keep your meditation/yoga equipment clean at all times. This involves using a gentle water spray with towels on your mat to keep it clean. Vacuum, sweep and mop the floors regularly to create a secure space for meditation. Dust any spiritual ornaments when needed. Open up the blinds, curtains to allow sunshine in, and open the window to get fresh air in.

7. Explore your spiritual practice by setting up a gratitude journal alongside your journal for meditation. Gratitude and meditation go hand in hand for personal development. If keeping a gratitude journal isn't for you, you could set up an empty container or jar that you write small wins for yourself that you read and reflect on at the end of each year. It will fill very quickly that you may need a second or third jar very quickly. More importantly, enjoy the meditation process. It will guide your growth personally and spiritually.