Tips to Improve your Meditative Practice!

Here are Five Helpful Tips to Improve your Meditative Practice!

I remember feeling determined to learn how to properly meditate. It was a process of learning how to go within.

Often we struggle, because we expect to shut the outside world out of this experience. But I have found that if you continue to focus on the inner experience of YOU, then the outside world tends to miraculously melt away.

It very much is a practice, and it will require patience and concentration. 

Here are 5 things I absolutely recommend to experience that shift in attention and energy:

1. Breathe - 

Take deep cleansing breaths. “Okay Renee, but what does that actually mean?” 

Take 6 deep breaths. I mean deep. Your abdomen should be inflating, not your shoulders. Breathe in through your nose and out through your mouth slowly as if you are blowing through a straw.

A long exhale calms the body and slows the heart rate. Deep breathing brings more oxygen to the brain and body which calms and creates alertness/awareness.

It fights our fight or flight thus reducing stress/anxiety. Breathing is usually the first thing that changes when there is a change in your body/emotions/brain.

Therefore, when you want to change one of those things change your breathing. 

2. Focus -

“Okay, obviously but my mind wanders no matter how much I try not to.”

Thoughts happen. They just will.

Just keep bringing yourself back to center. Acknowledge there was a thought and tell yourself to focus back on your breathing or music or sounds of nature-whatever applies to you.

If there are to-do type things or ideas coming up- write them down so you can get them out of your head.  When you write them, your brain can release the thought.

It no longer needs to keep circulating those items so they are not forgotten. You might end up with a page of scribbled notes after, but you purged all the randomness in order to be in the moment and come back to center. 

3. Relax Your Muscles -

Do not judge yourself.

Simply release the tension. Most of the time we don’t notice the tension until we actively release it. Starting with your head, consider each body part and tell yourself to unclench.

Relax your jaw… neck… shoulders and continue to your toes.  You may need to first clench tighter and then release to let the tension drain fully.

You may need to physically shake that area or stretch to relax your muscles. Your mind will not relax properly if your body has not. 

4. Release Judgement -

Do not chastise yourself for anything that comes up.

To-do list swirling?

Just write it down and move on. Are you disappointed with all the tension you are carrying? Unclench and release. This meditation is for your mind, body and spirit to calm and center. Haven’t meditated in a month? No need to shame yourself- this is not a chore- it is a gift to yourself.

Just allow what comes to come. This is how you will find what needs to be worked through. What needs releasing.  Beautiful ideas will be able to take root during this time.

However, your brain does not stop working because you are meditating- simply place the stuff that comes up in the appropriate “box” or jot it down and after awhile there will not be so much swirling around.

It is completely expected for random thoughts and emotions to surface and we will allow them and file them away then turn attention back to our breathing or heartbeat or idea that we are meditating over. 

5. Release Expectations - 

Every meditation will look different. Let what happens happen. If you end up with a dozen items written down to do that’s ok. If a random memory comes up, it might need reflection and releasing. Just let your body and brain experience what it needs without forcing an expectation on it. Unmet expectations result with anger and frustration and that is not an outcome you want from meditation. Your expectations could also impede what you need to experience in that moment. Do not set yourself up for failure by putting constraints on what meditation looks like.

I hope these tips help! Now go give your soul some calm introspection!