I’ve always been an anxious girl, constantly worried about family, money, life, and whatnot. About three years ago, I first learned how to create a simple meditation routine that fits my lifestyle using a mix of meditation apps. Now, I’ve perfected a meditation habit that works wondrously with my daily schedule, and I will show you how to do the same.
Being more mindful, calm, and relaxed will involve slowing down and spending some quiet time with yourself, and this is best done in the form of a classical meditation! Meditating can be a foreign and somewhat tricky practice, especially for those constantly rushed, overthinking, and under pressure, but it’s a great tool to use to become more serene.
In this article, I’ll go over the basics of creating a meditation routine and how you can use it for your own greater good and achieve an undisruptable state of calmness.
Without further ado, let’s get to it, shall we?
What is Meditation?
In short, meditation refers to a practice that involves a neutral state of mind that does not latch onto any thoughts or emotions but instead observes them.
It is a technique originating from India that enhances self-awareness, mental well-being, calmness, and serenity by reducing overthinking, anxiety, and stress.
Meditation is an excellent form of self-care people use to help them deal with anxiety, stress, depression, and everyday life. It’s a technique used to focus your mind on a single thought and eliminate unnecessary thoughts and distractions.
Though creating a meditation routine may seem complex at first, meditation, at its very essence, is effortless, so let’s have a look at the actionable steps you can take towards achieving a meditative state of mind!
Related Read: 07 Essential Spiritual Self-Care Ideas To Try
Where do I Start?
To a certain extent, people may have made meditation seem like an esoteric, borderline magical practice. This leads to the belief that meditation is hard to do, and indeed, it may seem like it is not for everyone.
However, anyone can do meditation as it interacts with the brain and its different work modes and thought patterns. To make it easier for you, I’ve broken it down into a step-by-step process for creating the perfect meditation routine, so let us have a look!
How To Create A Meditation Routine
Step 1: Setting
Before you create your meditation routine, it’s essential to find a quiet spot where you can sit and relax without being disturbed – a closed room, a quiet location in the garden, or a communal meditation class will be perfect.
Expert meditators like to burn some incense or candles and play relaxing music in the background – ensure that the room temperature isn’t too hot or too cold and have a comfortable cushion or chair to sit on.
All of this will allow you to focus less on sensory information and more on your inner world.
Step 2: Timing
Meditation beginners should meditate for a shorter time – set the timer for 5-10 minutes and increase the daily time limitations as you get more accustomed to the practice.
Some people meditate between 30-60 minutes daily, but this doesn’t mean you have to do it all simultaneously. For example, you can divide the time between morning and afternoon.
Ultimately, the goal is to lose track of time – Don’t over-fixate on time spent meditating, but rather the quality of the meditative state.
Step 3: Become Body Aware
Once you’ve comfortably nestled into your meditation spot, it’s time to notice your body – Close your eyes and become fully aware of your physical body while closing your eyes.
During this pre-meditative state, you should make sure that you are feeling comfortable. You can also bring awareness to all body parts, starting from the toes and working your way up.
Step 4: Breathing & Heart Focus
Once you’ve made sure you are comfortable and in a calm environment, it is time to get to the core of your meditation – Breathwork & heart-focus.
Breathing is one of the key ingredients to a successful meditation session, and though it is not mandatory, it is a powerful tool that can quickly induce a meditative state.
- Breathe in deeply through your nose for 3-5 seconds
- pause briefly and exhale slowly, taking the same time you took on the inhale.
- Focus on this breathing pattern – 3-5 seconds on the inhale and 3-5 seconds on the exhale.
There are many different breathing exercises you can try during your meditation journey. You should find the one that suits you the best and stick with it.
In the beginning, you will consciously breathe like this, but in just a couple of minutes, this breathing tempo will become automatic.
While breathing slowly, focus on your heart and notice how it works – If you come to meditation from a stressful workday, your heartbeat may be quicker. Try and release every bit of tension with each exhale and bring about a powerful relaxation signal.
In doing so, you will be able to calm your heart down – Notice how the heart rate drops the more you continue with your slow breathing pattern. Throughout your meditation session, you should focus your breath on the sensation of your lungs filling up with air and leaving the body, as well as your heartbeat.
In a full-on state of meditation, your breath will be slow and deep, and your heart will do more diminutive but more powerful beats.
Step 5: Keep Track of a Wandering Mind
Contrary to popular belief, the goal of meditation is not to turn off your entire thought process.
At one point or another, your mind will start wandering, which is why the goal of meditation is to pay attention to this when it happens and CHOOSE not to follow any thoughts and make them into a story.
When you focus on your heart and lungs, and an intrusive thought comes to mind, try to swipe it away and bring your awareness and focus back to your lungs & heart.
Step 6: End on a Kind Note
Once your time for meditation has run out, gently end the session by taking a moment to notice your surroundings – the sounds and the sights.
Be kind to yourself at this moment and notice your thoughts, feelings, and emotions – even if you are still feeling a bit stressed, you can continue practicing meditation every day until you reach a calmer general state of being.
I hope you found these steps for creating a meditation routine easy to follow. Even though meditation can be tricky initially, it becomes pretty simple once you practice it more often – you have to start somewhere! Bringing yourself into a calming state is essential for a healthy body and mind. Meditation is your first step to serenity.
Find a quiet spot, take a seat, close your eyes, and start breathing and remember, with time, meditation will become a STATE which you can maintain throughout the majority of your wake life.
When creating a meditation routine, keep your surroundings, time of day, and present emotions in mind. Remember, meditation is about grounding yourself and being in the present moment.
Do you have a basic meditation routine? Let me know in the comments.