How to Create a Simple and Calming Meditation Routine
By: Rylee Dahl
In today’s fast-paced world, it’s more important than ever to find moments of peace and tranquility. One way to achieve this is through meditation. Meditation has been shown to reduce stress, improve focus, and enhance overall well-being. However, many people find it challenging to start and stick to a meditation routine.
When I first tried meditating, I naively assumed you just sat down, closed your eyes, and emptied your mind. Unfortunately, it’s not always that simple. Over time, I learned different methods that can help create an atmosphere conducive to meditating and have since built a routine that works for me.
In this article, we’ll explore how to create a simple and calming meditation routine that anyone can follow.
10 Steps to Create a Simple and Calming Meditation Routine
Choose a time and place
The first step in creating a meditation routine is to choose a time and place. Find a quiet and comfortable place where you can sit uninterrupted for at least 10-15 minutes. Choose a time when you’re unlikely to be interrupted, such as early in the morning or before bed.
Once you’ve chosen your time and place, it’s essential to get comfortable. Sit in a comfortable position, either cross-legged or with your feet flat on the floor. Use cushions or blankets to support your body, so you’re not straining to sit upright.
Use an acupuncture mat
An acupuncture mat stimulates pressure points and has similar benefits to traditional acupuncture such as improved circulation, deeper sleep, and pain relief. I recommend this mat from Ajna Wellbeing. When you first try this mat out, I recommend wearing clothes or using a sheet to get used to the acupuncture points. You can use place this mat on the floor or on our bed.
Lighting incense before meditating can create a calming start to your routine. Studies show that the smell of incense influences the olfactory area of the brain, creating changes in mood. I recommend sandalwood, which is known to relieve tension, create awareness, and cleanse negative energy.
Focus on your breath
Once you’re comfortable, focus on your breath. Take deep breaths in through your nose and out through your mouth. As you inhale, imagine positive energy flowing into your body, and as you exhale, imagine negative energy leaving your body.
Listen to music or guided meditations
Listening to music or a guided meditation can help you relax and create a peaceful environment. This Tibetan Bowl Sound Bath is my go-to to balance energy and feel more mindful. Guided meditations are also great to listen to. They provide structure and guidance, making it easier to focus on the present moment. There are many guided meditation apps and websites available, so experiment until you find one that resonates with you.
The last step of my meditation routine is repeating mantras. After creating an environment that eases the senses, I wish wellness on myself through Loving-Kindness, a popular metta prayer. The mantra you choose to repeat is entirely up to you. A few of my favorites include, “May I be protected from that which is against me,” and “May I be surrounded by that which nourishes me.”
After your meditation, take a few moments to practice gratitude. Think about something you’re grateful for, whether it’s a loved one, a beautiful sunset, or a warm cup of tea. Focusing on gratitude can help shift your mindset to a more positive and calm state.
Keep it Simple and Consistent
It’s important to keep your meditation routine simple and consistent. Start with just a few minutes a day and gradually increase the time as you become more comfortable. Consistency is key, so try to meditate at the same time every day. It can be helpful to set a reminder on your phone or calendar to make sure you don’t forget.
Be Patient and Kind to Yourself
Finally, be patient and kind to yourself. Meditation is a practice, and like any skill, it takes time and patience to develop. Don’t get discouraged if your mind wanders or if you don’t feel the benefits right away. With regular practice, you’ll begin to notice positive changes in your mood, focus, and overall well-being.
In conclusion, creating a simple and calming meditation routine doesn’t have to be complicated. By keeping it simple and consistent, you can experience the many benefits of meditation.
I typically average about thirty minutes and feel more grounded and peaceful after. Remember, the most important thing is to start and to keep practicing. Your mind and body will thank you for it.