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How to Successfully Build a Meditation Practice: A Beginner's Guide

Updated: Apr 10


How to Successfully Build a Meditation Practice: A Beginner's Guide

Meditation is a powerful tool that can help improve mental and emotional well-being. Thanks to the advance of science, this ancient practice has gained immense popularity because we are finally able to quantify the benefits this practice has on the mind and body.


Having a consistent meditation practice can help reduce stress, improve focus and concentration, enhance creativity, promote emotional stability, and foster a sense of inner peace and well-being. Simply put, meditation is LIFE CHANGING. I tell my clients that meditation is the secret to life.


I know it can feel overwhelming to get started with a new meditation practice, believe me, I've been there. But with the right mindset and approach, you can build a successful meditation practice that can transform your life.


In this beginner's guide, I'll take you step by step through the process of establishing a meditation practice, including tips and techniques to help you overcome common challenges and stick with it over the long term. So, let's dive in!


Tip #1 - Start small


One of the biggest and most common mistakes beginners make when establishing a meditation practice is trying to meditate for too long. Let's remember meditation is a practice. That means you have to consistently work towards increasing your skill level. You cannot expect to have an advanced meditation practice when you first begin to practice. Allowing yourself to be a beginner is an essential part of developing a meditation practice. Your willingness to learn without judgment is all part of the practice. So instead of trying marathon meditations to start, why not just take a few minutes each day and gradually increase your time? This will help you develop consistency and avoid burnout.


Tip #2 - Find a comfortable position


We've all seen those pictures of people sitting with their legs contorted into some sort of bind, their spine perfectly straight, holding some sort of mudra with their hands. Sure, this could be an image of a person in meditation, but so is the image of the person laying completely still on their back with their arms down by their side.


Meditation can be done in any position that feels comfortable for you. If you have tight hip flexors and weaker abdominals, sitting cross-legged for an extended period of time may be uncomfortable. If you want to sit up, I encourage you to explore ways to support your body, like sitting on a block or cushion to elevate your hips. You can also try sitting in a chair with the soles of both feet on the ground. Or even find a supported position lie down with a rolled-up blanket under your knees small cushion under your head. Just make sure your spine is straight and your body is relaxed.


"If meditation is the secret of life, then your breath is the secret to meditation. How you breathe directly impacts your nervous system and can impact how deeply you are able to relax." – Dani Frank

Tip #3 - Focus on your breath


If meditation is the secret of life, then your breath is the secret to meditation. How you breathe directly impacts your nervous system and can impact how deeply you are able to relax. Additionally, when you focus your attention on your breath as it moves in and out of your body it becomes very difficult for the mind to focus on things outside of the present moment. You can count your breaths, or simply observe them flowing in and out without judgment. Your breath is the foundation of meditation.


Tip #4 - Let thoughts come and go


One of the most common reasons I hear people tell me why they can't meditate is because they have all these thoughts during meditation so they must be doing it wrong. One of the biggest misconceptions about meditation is that the person meditating should have no thoughts. It’s natural for thoughts to arise during meditation. A major point of mediation practice is to learn to not attach to the thoughts you are having.


When thoughts arise during meditation, simply acknowledge them and let them go. Don’t get caught up in, following, analyzing, or judging your thoughts. Let them pass thru your mind as clouds move through the sky.


Tip #5 - Develop consistency


Consistency in meditation means establishing a regular practice of meditating daily or on a consistent schedule, without interruptions or gaps. This can look different from person to person. Consistency can look like meditating daily without interruptions or gaps. Or it can look like meditating every other day at the same time or once a week. This means setting aside a specific time each day or week to meditate and committing to that practice over time.


It is important to maintain this consistency even when faced with distractions or challenges, as the benefits of meditation tend to accumulate over time with regular practice. Consistency can also involve finding a specific meditation technique that works for you and sticking with that technique over an extended period of time to deepen your practice and experience the benefits.


Tip #6 - Seek guidance


Developing a meditation practice may not be as simple as the steps I've outlined in this blog post. You may not be able to maintain your meditation practice because of many variables unique to your life. If you’re struggling to start or maintain your meditation practice, seek guidance from a teacher or mentor. A trusted meditation teacher has probably helped hundreds to thousands of people develop a practice and can offer you personalized support. If you are struggling to develop or maintain your practice, ask for help. Let someone guide you toward what works for you.


Let meditation work for you


Starting anything new can be intimidating, especially when we know a practice can be so impactful on our lives, but by following these steps, you can begin to build a successful practice that works for you. Remember to start small, find your comfortable position, focus on your breath, let thoughts come and go, develop your consistency, and seek the guidance of a meditation teacher when you need help. Remember, meditation is a practice the more you do it, the more you can reap the many benefits of meditation and improve your overall well-being.


I hope this step-by-step guide will be helpful for you in building a successful meditation practice. If you're interested in learning more about how meditation can benefit your mental and emotional well-being, I invite you to join my email list. You'll receive weekly tips and resources to help you on your wellness journey. Click here to sign up today.

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I'm Dani

I blend the transformative power of therapeutic yoga and career coaching to guide your toward holistic well-being and professional fulfillment. 

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