A lot of people want to get into meditation but often find it difficult to sit for even 5 minutes. Here are some on and offline tips to get past that initial struggle.
If you find that 5 minutes is too long, start with 1 mindful breath and work your way up from there. You may think, “1 breath! How is that supposed to help me?”. Sure, you won’t get the dozens of medical benefits until you meditate for at least 5 minutes each day. But this is to build the habit of meditation to lead to 5 minutes or even 1 hour per session.
Set a routine
If you don’t have a morning routine, I suggest you get one. Every successful person on the planet has a morning routine. That’s likely why they are successful in the first place.
If you’re struggling to find one I suggest the “Life S.A.V.E.R.S.” from the book “The Miracle Morning” by Hal Elrod. The morning routine consists of Silence (meditation or prayer), affirmations, visualization, exercise, reading and scribing (journalling). You may be skeptical about affirmations but let me tell you; they are not hocus pocus and actually have a lot of science to back benefiting from them. When you say affirmations to yourself, you are rewiring the neurons in your brain to believe what you’re saying more and more every time you say it. The same can be said about visualization. Not only should you visualize what you want to achieve, but you also need to visualize how you’re going to achieve it. The rest is fairly self-explanatory.
Wait, you’re telling me I have to do all of those things in the morning to improve my life? That’s going to take forever to do each morning. Well, it can, but it doesn’t have to. While the recommended time for S.A.V.E.R.S. is 1-2 hours, you can do it in as little as 6 minutes dedicating 1 minute to each part.
Also, when your alarm goes off, make sure to get out of bed within 5 seconds to not let your brain trick you into snoozing.
I hope that’s enough info to help you start a morning routine.
Get some support
There are many online groups through Facebook and such where you can find fellow meditators to be sort of accountability buddies. Search around on Facebook for these groups. All you need to do is make a post on the group’s page stating your time zone and a little about yourself and you should find a meditation partner in no time.
You may even want to Skype with them to have a meditation session together every day, followed up by a quick summary of what you felt or learned.
Now onto the recommended apps:
1. Insight Timer
This is by far my favorite meditation app. It’s available on iOS and Android for free. This meditation app is filled with thousands of guided meditations. The community is filled with over 7 million meditators.
What’s great about this app is its diversity. You can find meditations that start at as little as 30 seconds. Like I stated above you can start meditating with 1 mindful breath. Having the guided meditation, however, 30 seconds blows by like nothing. Once you’re comfortable meditating for 30 seconds, just keep working your way up for how long you do. Check out my in-depth review here.
Headspace is for sure the best-paid app for meditating. It is offered on both iOS and Android. There is a free 10-day introduction to meditation to test if you like the app or not. The different meditations include help with anxiety, depression, anger, motivation, sleep, self-esteem, the list goes on. You will never be in short supply of a guided pack you want to do. The packs come in 7, 10 & 30-days. Each one ranges from 5 – 20 minutes. The cost is $96 USD per year.
100 DOLLARS! That’s a lot of money! Well if you break it down, that’s $8 per month. The app sometimes goes on sale for 40% off too. But $8 a month, think of how much you spend on those frappuccinos at Starbucks. This $8 a month is an investment in yourself, and I can promise that you won’t regret it.
Calm is a cheaper alternative to headspace while still covering most topics. Available on both the iOS and Android marketplace. It, of course, includes the important ones like anxiety, relationships, sleep, etc. Each pack comes in 3, 5, 10, 15, 20, and 25 minutes long. They offer a variety of meditation and sleep stories. They often feature famous contributors, most recently the artist Moby.
If you’re serious about daily meditation, I recommend getting the yearly subscription of $60. You can also try it out for $13 per month to see if you like it.
This about wraps up our tips on meditation and what apps to use. I really hope you enjoyed the read.
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Here’s to your future success!