Become a master meditator: effective Techniques to help you meditate Consistently
PC @angelxt1na
Trying out meditation for the first time can be a restless and uncomfortable journey, with so many internal and external distractions blocking us from having the simple time to reflect and focus on our breathing.
Whether you want to meditate for soothing symptoms of anxiety and restlessness, want to calm your mind and focus more or if you simply want to get into the practice of it, there are many different ways to do so.
It’s also very important to note that meditation is a journey of patience, determination and mindfullness, with consistency and dedication, anyone will eventually find meditating an easy and enjoyable exercise.
The Benefits of meditation
There are many benefits of meditation such as:
reducing stress and anxiety,
improving focus and emotional regulation,
promoting better sleep
So, If you're struggling to put all of your distractions away in order to focus more on living within your means, by embracing the present moment more in your life, then read on with the Top 5 effective breathing methods and general techniques to help you meditate today . . .
1. the Whimhoff breathing method
I first came across the whimhoff method when on a volunteer retreat to costa rica, a small group of us all laid down onto yoga mats and just stayed there in stillness for a couple of minutes, the instructor then guided us to control and regulate our breath as carefully as we could until she then taught us the method that changed my whole perspective on meditating. It gave me a brand new perspective on how I could personally practice without getting bored or restless fairly quickly.
The whim hoff method, created by Wim Hof, a Dutch athlete, basically teaches a different and unique style of breathing. One that doesn’t feel or come natural at first, as it’s focus is on taking around 30 - 40 small deep breaths in a row, similar to a hyperventilation sensation. Then, the step is completed by exhaling on your last breath and holding for about 15 seconds or as long as what feels most comfortable to you.
This method proves to be effective as it targets the autonomic nervous system, with a combined focus on both the sympathetic system with the fast paced breathing method, and the parasympathetic system with the long breath holds and deep concentration.
Focusing on both methods gives us many benefits such as; a stronger immune system, an increase in focus and retention, reduced stress levels, better sleep cycles and major boosts in energy.
This method can be tricky for beginners but the more you practice with consistency and dedication, the more it will feel natural, becoming an easy and productive breathing technique.
2. Taking time to be present without any distractions
When is the last time you can remember when you sat down by yourself without any entertainment, distractions or company?
You probably cant, right? However, you’ll probably recognise the feeling of sometimes just wanting to get rid of any and all distractions that just create unnecessary disruption in your daily life. You could be wanting to get away from hours of doom scrolling on your phone, responding tirelessly to those work emails that just keep chiming in or from those late nights when you just can’t seem to drift off to sleep.
Meditation encourages and helps this, by not only working on our breathing methods or techniques yet by working on enjoying the simple pleasures in life that create presence.
Practicing on being alone and present is possibly the number one step within meditation that some people just can’t seem to get right. If you are one of them, maybe try sitting by yourself for even 5- 10 minutes doing absolutely nothing, without even meditating, as this allows you to take back control of your own energy and time and recognise what it is that makes you uncomfortable. Then, when you are ready, try doing it for 15- 20 minutes and incorporate simple breathing exercises into this routine. If you aren’t comfortable enough yet on your own you can always try a guided podcast or audiobook to help you through it.
With incorporating this step with step 3 you will definitely be able to meditate without any struggles in no time . . .
3. Using your Consistency and dedication to your advantage
No habit is made by doing it a few times, having a break and then picking it off where you last started. As James Clear sums up in his best seller book, Atomic Habits; enhanced consistency over time is better, overall, for creating habits and incorporating them into your routine rather than short term bursts of activity.
This applies especially to meditation as it is a practice that takes great patience and dedication, it’s not something that comes easy to everyone. So, when you are struggling to achieve and work past a personal goal you have set for yourself, it might be beneficial to reflect and think of a more effective way to build up your consistency within your daily routine. You might not think it, but the way we set ourselves up for a task, habit or activity definitely can determine how well we perform or practice it.
For example, this might even be going from trying to meditate for 15 minutes to 5-10, if you struggle with concentration, or maybe setting a more comfortable location for your meditation practice; somewhere that is comfy, quiet and relaxing instead of your usual spot. In fact a study …
4. Utilising habit stacking : Set up your own sacred meditation space
Habit stacking has only recently risen in popularity within the online wellness space and is a term that is easily thrown around without people really knowing how to navigate or utilise it effectively. It is described best as being “the small yet significant tasks before the daunting mundane tasks, we just simply don’t want to do.” It is simply that! The practice of performing another small and simple habit before the dreaded big task we actually set out to do in order to enhance efficiency and allows us to actually want to perform the habit.
This could be as easy as setting out your gym clothes before bedtime so you wake up seeing them first thing. Doing this allows you to become way more likely to actually go to the gym, if you are already dressed the part and are ready to set off.
This can also be applied within meditation as it’s something that many people just come to dread, however these people might just simply lack the right efficient habits and routines to set themselves up correctly.
Personally, I use it as a time to wind down. I enjoy grabbing my yoga mat, making a cup of warm green tea for afterwards, as a little reward, sometimes lighting a stick of incense to cleanse my space, grab my journal for any afterthoughts and then the mood is already set. There is no option but to meditate because now I enjoy it and I have already set out to do so.
Another great tip for if you are struggling to meditate for a certain amount of time is to simply set a timer for when you want to meditate even if you are doing another action or habit. Setting one for how long you want to meditate for and another for when you want to finish. Doing this will create time efficiency and allow your brain to pick up a certain time dedicated only for meditation!
5. Relaxing and taking your time
Using time efficiency is always great but you may be someone who prefers to relax, take their time and not make it apart of a structured routine, and this is perfectly okay! Those techniques are mainly for those who don’t enjoy meditation as many do report to see it become a chore that they simply can’t get the hang off and that is also fine.
Learning what works for you and the routines, habits and way of doing so is completely up to you! This is the advice i will always give when someone asks, how can i meditate? how do you stay consistent? and how don’t you get bored?
If you enjoy a more relaxed and calm routine that moves away from a more structured approach, then practicing meditation whenever you feel is best, when you are in a calm atmosphere and when you have the time, is admittedly most beneficial. The last thing you want is for meditation to become something you dread.
Even so, I have personally learned that utilising the key techniques such as habit stacking, setting up my own sacred meditation environment, taking time to be present with my thoughts alone, without any distractions, and using key breathing methods such as; the whim- hoff method has not only enhanced my love for meditation, it has transformed the way I live, see and appreciate the simple task of taking time to control my breathing and focus.
Remember none of these tasks are sucsessful, beneficial and transformational without your constant dedication and consistency as they are the most important traits of any long term activity.
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