Is meditation really worth all the hype?

Is meditation really worth all the hype?

Meditation can feel REALLY intimidating if you haven't done it before. And if you're anything like I was before I started a regular meditation practice, you might have LOTS of questions. You might be wondering if meditation is really worth all the hype. You also might feel overwhelmed as you wonder how to get started. 

Have you asked yourself any of the following questions:

How long do I have to meditate each day?

Don't I have to sit cross-legged, on the floor?

How do I meditate if I can’t stop my racing thoughts?

First, I want you to know that feeling intimidated and having questions about meditation is totally normal. I won’t be citing studies and sources here. Instead, I'll give you a glimpse into my own personal experience with meditation. Then, I'll offer some simple answers to common questions and a basic action plan for getting started with meditation.

Sound good?

Let’s get started!

About a decade ago, I stumbled upon a few articles promoting meditation as a way to ease anxiety. Since anxiety has been an ever-present companion throughout my life, this information was very intriguing to me. 

As I continued reading about countless meditation success stories and studies touting the long-term benefits, I figured it wouldn't hurt to try it out. Even if it wasn’t as profound as the information I read made it out to be, it’s not like I had anything to lose. And if it ended up being a handy tool to help ease anxious thoughts, then I was all in. 

But where was I supposed to start? How was I supposed to start meditating? 

Around this same time, I also decided to become a certified yoga instructor. I had been doing yoga off and on since college and after having my two children, I had slowly established a consistent yoga practice. Part of my training emphasized the importance of breathwork and meditation. I received my yoga teaching certification in 2010 and began teaching yoga to individuals and small groups of women.

What these experiences have taught me is this: Meditation and yoga are powerful practices. Done consistently and with humility, they are impactful tools that offer subtle yet profound physical, mental, and emotional benefits. These practices can be easily incorporated within any religious or spiritual framework. They can also be practiced anytime and anywhere. And they can be modified to address a variety of physical, mental, and emotional issues.

Clearly, I grew to believe that meditation is definitely worth all the hype!

To help you get started with your own meditation practice, I want to address the question, "How do I start meditating?" Here is a 5-step action plan, providing simple, practical ways to begin meditating!

Meditation Action Plan

1. Call it What You Want

Let's begin by breaking down any formal barriers, OK? If using the word meditation freaks you out a bit, refer to it as 'quiet time' or 'taking a break', or 'my way to start the day'. 

The important thing is to actually get started, so call it what you want!

2. Commit to 10 Minutes a Day

What matters more than how long each meditation session lasts, is how consistent your meditation practice is. Consistency is key! Can you commit to 10 minutes each day?

Set your timer and commit to meditating for 10 minutes a day.

3. Find a Comfortable Position

If you’re worried about how you’re going to twist yourself into a pretzel and sit cross-legged on the floor, you can kick those fears to the side! The reality is that you don’t have to sit in any specific position in order to meditate. 

In fact, this is often detrimental for many people who have tight hips or hamstrings, or who have other health concerns that make it difficult to get into this position. So if sitting cross-legged doesn’t work for you, try sitting in a chair with your feet flat on the floor and a straight, upright spine. Or you may opt to lie down on the floor with your legs bent and feet on the floor. 

Basically, just find a comfortable position and start meditating.

4. Use a Meditation App or a Specific Technique

Meditation apps and specific techniques can be really helpful tools, especially when you’re a beginner. Below, are sections, Apps to Consider Using, and Techniques. 

See if one of these meditation apps or specific techniques looks appealing to you and consider implementing them as you begin.

5. Don’t Take Yourself Too Seriously

Meditation can feel very serious and intimidating. But it doesn't have to be! I promise! I am a huge fan of incorporating humor, joy, and light playfulness into my meditation practice. I hope you will too!

Keep your sense of humor during meditation and try not to take yourself too seriously!

Many beginners find it helpful to use a meditation app to help guide them through the process. Below are a few of my favorites!

Meditation Apps to Consider Using:

1. Headspace

Headspace is probably my favorite meditation app. It was created by Andy Puddicombe, who has quite an interesting backstory before his creation of this meditation app! Seriously, you should check it out!

As of the time of this post, the Headspace app costs $69.99 per year or $12.99 per month. If this doesn’t work with your budget, they do offer a free trial if you want to get a feel for what it’s like.  

If you’re able to afford it, however, the paid subscription is worth every penny. I subscribed after the free trial because I found so much value in it. There are countless guided meditation options, a variety of short and entertaining videos addressing questions about meditation, and an entire section just for children. They are constantly updating their offerings so there's always something new and fun available.

There is also a podcast, Dear Headspace which is another excellent way to support a beginning meditation practice.

2. Ten Percent Happier

The Ten Percent Happier app was created by Dan Harris, in collaboration with other meditation teachers. After a free 7-day trial, membership costs $99.99. 

After using Headspace for a few years, I subscribed to 10 Percent Happier because I was drawn to several of the meditation teachers and was interested in trying something new. I thoroughly enjoy the app but I’ll probably go back to Headspace once my annual membership expires.

And yes, there is a Ten Percent Happier podcast which I listen to regularly and highly recommend!

3. insight timer

Insight Timer is a FREE meditation app. I used this before discovering Headspace and Ten Percent Happier. 

This is a great app to use when you’re just starting out! 

Meditation Techniques:

1. Counting

This approach is great for beginners!

Begin in a comfortable position. Remember, you can sit in a chair, lie down on your back… simply find a position that is comfortable for you.

Count to a number while you inhale, then start counting to a number again while you exhale.

Example: Inhale - 1, 2, 3, 4, 5, 6 then Exhale - 1, 2, 3, 4, 5, 6

Choose whatever number feels natural with your breath. There is no "right" number! Maybe using 5 counts works best for you. Or 7, 8, or 9. You may find that the number for your exhale is higher than your inhale. This is quite common so just adjust your numbers accordingly and breathe in a way that feels natural to you.

Counting is an excellent meditation technique to use for beginners.

2. Positive Affirmations

Using positive affirmations is a powerful way to shift your perspective and mindset. It’s also a great way to bring your focus back to the present moment when your mind begins to wander, (and with meditation, believe me, your mind WILL wander!) 

Choose an affirmation that doesn’t make you roll your eyes. It should be positive and affirm who you want to be as a person and how you want to show up in the world. Just make sure that it feels realistic enough to you that you’ll actually say the affirmation aloud. Otherwise, you won’t stick with it.

Using positive affirmations is a great tool to use throughout your meditation practice. 

3. Belly Breathing

I prefer to practice this one lying down. But please do what is most comfortable for you!

If you opt to lie down, you can either bend your legs with your feet flat on the floor or stretch your legs out straight on the floor. Either way is perfectly fine.

Once you’re settled, place both of your hands on your belly and begin to breathe in and out.

Imagine that your belly is a balloon. As you inhale, the balloon is "inflating" and expanding as you feel your belly reach up to meet your hands. As you exhale, the balloon is "deflating" and retracting as you feel your belly draw away from your hands.

Belly breathing is an excellent way to deepen your breathing, especially as you move away from shallow, chest breathing and tap into using your diaphragm.

Belly breathing is a wonderful compliment to meditation.

4. 4-Part Breath

This is one of my all-time favorite techniques! Explaining it can be a bit tricky at first, so if it seems confusing, keep playing around with it and it will become easier. I promise!

Think of a complete inhalation/exhalation cycle as having 4 parts.

It goes like this:

1 = Inhale, 2 = Pause at the top of your complete inhale, 3 = exhale, 4 = Pause at the bottom of your complete exhale.

The point is to notice the subtle transitions between inhaling and exhaling. There is a slight pause at the end of each inhale, just before the exhale begins. And there is a slight pause at the end of each exhale, just before the inhale begins.

This breathing technique is a great way to slow your breathing and focus on the present moment.

5. Don’t Take Yourself So Seriously!

Yep, I’m mentioning this one again! That’s because one of the absolute most important factors in sustaining a meditation practice is being able to keep your sense of humor. Trust in the process and know that “practice makes better”.

Anytime you notice that your mind has wandered, gently bring your awareness back to your breath. Do this with as much kindness and lightness as you can! When a funny thought comes up, allow yourself a good giggle and then return to your breath. Infuse humor into your meditation practice in whatever small ways you can!

Remember not to take yourself so seriously during your meditation practice.

More Meditation Tips

Here are some extra tips you might find helpful:

1. Track your meditation for 10 days

Commit to meditating 10 minutes every day, for 10 straight days. Put the start date on your calendar or planner and mark off each day that you meditate.

For each day, write down a few words to capture how you feel before you start meditating. Then write down how you feel as soon as you finish. Keep this simple! Just jot down a few words. Something like, "Day #1: Before meditation = restless, a little anxious. After = less irritable and a little more energized." 

Keep your meditation tracking easy-peasy!

2. Decide what time you will meditate each day

Meditating at the same time each day helps to build a foundation of consistency. I recommend setting a reminder on your phone for the time you've chosen.

I like to meditate in the morning, as it helps set a calm and focused tone for my day but choose a time when you are most likely to be consistent.

Meditate at the same time every day to help with consistency.

3. Find an accountability partner

Do you know someone who is also interested in meditation? If so, invite them to join you for your 10-day challenge of 10 minutes of meditation a day!

Meditate with a friend for added support.

4. Mindful movement

Lots of activities have a strong meditative component to them. Yoga, Pilates, and Tai Chi are a few that come to mind. Walking is also an activity conducive to mindfulness. Simply pay attention to your surroundings as you walk. Notice the quality of your breathing and what is going on in your body and mind.

And if the thought of sitting or lying still to meditate makes you break out in a cold sweat, try bringing mindful movement to an activity you already engage in. Walking, running, swimming, yoga, pilates, stretching, etc.

Incorporate mindful movement throughout your day.

5. Don’t take yourself so seriously!

You knew this was coming, didn't you!?!

You now have all of the information you need to begin meditating. No excuses!

To recap, here’s how to set yourself up for meditation success:

1. Call it what you want

2. Commit to 10 minutes a day

3. Find a comfortable position

4. Use a meditation app or a specific technique

   Meditation Apps:

   • Headspace

   • Ten Percent Happier

   • Insight

   Specific Techniques:

   • Counting

   • Positive Affirmations

   • Belly Breathing

   • 4-Part Breath

5. Don’t take yourself too seriously!

If you want even more meditation support, consider incorporating the following:

1. Track your meditation for 10 days

2. Decide what time you will meditate

3. Find an accountability partner

4. Mindful movement

5. Don’t take yourself too seriously! (For good measure!)

   I hope this action plan has inspired you to give meditation a try. If you’d like guidance as you implement your own meditation practice, let’s connect for a complimentary 20-minute consultation and see if coaching is right for you. There’s never any pressure or obligation, just a great way for us to connect!

   Click here to schedule your coaching consultation call today!