5 SIMPLE Tips to Get Started with Meditation

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I’m not the first person to mention this…

But, mindfulness and stress management go hand in hand!

And meditation is a GREAT way to start building that muscle.

Meditation is a practice that has been around for thousands of years and has been shown to have a profound impact on our mental health and overall well-being, not to mention your burnout. Mindfulness-based stress reduction is a popular, well-studied technique, too! It can help reduce stress and anxiety, improve focus and concentration, and even lower blood pressure. Despite its many benefits, starting a meditation practice can be challenging, especially if you're new to it. But perhaps more than that, it can be challenging when you’re a go-getter who struggles to spend time in silence or sit still anyway. The push for productivity runs deep with us high-achievers, and so today I’m going to give you 5 tips—specifically geared toward high-achievers—for getting started with meditation.

If you're looking to get started with meditation but don't know where to begin, here are five simple tips to help you get started:

01. Use a Guided App

It’s asking a lot of yourself to simply sit your butt down and be “still” for 10 minutes. Most of us would rather do just about anything else. In fact, I read a study recently about how when we’re bored we’re more inclined to shock ourselves than stay in boredom. Crazy, right? Guided meditation apps like Headspace, Calm, and Insight Timer can be a great way to get started with meditation. These apps offer guided meditations that can help you focus and stay on track. They also provide a variety of different meditation styles, so you can find one that works best for you.

Calm has a lot to offer outside of just meditation, but most of these apps are similarly branching out beyond just meditation. The thing about Calm that I like is I find a lot of relaxation in the woman, Tamara Levitt, who leads to the meditations. She is calming to me. Headspace also has a great 10 day getting started challenge. Insight Timer has changed a lot since I used it in the past, but I remember it being very simplified. Basically the minimalist equivalent of a meditation app, which is cool.

02. Start Small

Don't try to meditate for an hour right out of the gate. Hell, even those meditation apps I mentioned above, arguably, have too long of a starting time for beginner meditators. The fact of the matter is this: we’re not used to nor are we good at sitting in silence and stillness. For some of us, we can’t even make it 5 minutes, let alone 10. That’s why the first thing I recommend to people is to start with just a few minutes a day and gradually build up to longer sessions. I honestly don’t think you should care if it’s 1 minute even. Starting small can help you establish a regular practice without feeling overwhelmed or discouraged.

03. Meditate at the Same Time Every Day

Establishing a regular meditation practice is key to making it a habit and the only way to do that is to find a time of day you like and meditate at that time consistently. This can help you make meditation a part of your daily routine and increase the likelihood that you'll stick with it. There’s no right or wrong time, either. I’d say there are benefits to both. Arguably first thing in the morning might be easier because your mind will be less stimulated (and more tired), making it easier for you to “still your mind”, as is the common meditation lingo. However, before you got to bed can be a great wind-down before you get some shut-eye. I’ve also seen people take meditation breaks during the day. So, just pick a time and make it a habit.

Note: Starting small will help with the “make it a habit” part. Yes another reason to start with less time!

04. Don't Focus on "Not Thinking"

One of the biggest misconceptions about meditation is that you need to completely clear your mind of thoughts. I frankly hate that this is the language that is often used because for a lot of us, ‘not thinking’ feels damn near impossible. So, here’s what I recommend. Instead of trying to empty your mind, focus on not getting too attached to your thoughts. How I always think about it is like I’m sitting on top of a mountain overlooking a highway. I can see the cars driving by down people. Those cars are my thoughts and the goal is to just simply watch those cars drive by without getting attached to or reacting to what you see. Then, when you notice your mind wandering (or you getting stuck on the Ferrari that just drove below your mountain top perch), gently bring your attention back to your breath or your body.

05. Ditch Your Expectations

Meditation is a practice, and like any other practice, it takes time to develop. Don't expect to become a master meditator overnight. In fact, don’t expect to become a master meditator anytime soon. I’ve been meditating for years and I still struggle at times. Be patient with yourself and focus on the process, not the outcome. The benefits of meditation come from the practice itself, not from achieving a certain level of mastery.

Remember, meditation is a journey, not a destination. Don't get discouraged if you don't see immediate results. Stick with it, and over time, you'll start to notice the benefits of a regular meditation practice. With these tips, you can establish a regular meditation practice and begin to experience the many benefits that meditation has to offer.

So, that’s it!

What Meditation Tip did you need to hear most?

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