Are you looking for ways to increase your level of mindfulness and stay grounded in the present? Or do you just want to practice calming your mind and body each day? Meditation can be a great way to achieve these ends. It can also be frustrating and challenging at times. If you’re new to the practice, or need some help maintaining a regular meditation practice, you aren’t alone. Many people feel unsure about how to meditate or how beneficial it is. If you’re looking to increase your level of mindfulness and calm your mind, these tips will help you get started. Read on for six helpful tips that will help you meditate effectively.

## Set Up a Meditation Environment

You will be more likely to practice daily meditation if you set up an environment that supports the practice. Start by setting up your space to be as relaxing and calming as possible.

You can purchase meditation cushions, candles, ornaments, and other objects that will help create a peaceful and relaxing environment. Some people also like to keep their living room or bedroom clear of noisy electronics and clutter so they can focus better.

## Find a Quiet Place

You can’t meditate in a state of constant noise, so find a quiet place where you won’t be disturbed. Try to find a space where you can’t be disturbed even if you’re doing something as simple as brushing your teeth.

Keep in mind that this doesn’t mean that you have to sit in complete silence. You can listen to soft sounds (sounds that don’t carry too much energy, like the sound of rain, waves, a fan, or nature sounds) and even music (as long as it isn’t too distracting). You can also listen to guided meditations or podcasts when you can’t find anything else to listen to.

Find a place where you will feel comfortable and relaxed, and that will help you to be focused.

## Turn your electronics off

Electronics tend to be distracting. When you’re trying to quiet your mind, turning off your electronics can help you to avoid unwanted attention.

Some people find that they’re able to meditate better if they don’t have television, radio, or music playing in the background. If you’re in this boat, you can simply turn off the devices that are playing sounds. Other people prefer to completely turn their electronics off (including your phone) for the day and any meditation sessions that they’re trying to focus on their breathing and nothing else.

This doesn’t mean that you can’t meditate with your electronics at other times. It just means that when you’re trying to quiet your mind, you need to turn your attention away from the devices and toward what you’re doing.

## Find a comfortable position to sit in

You can’t meditate in a rigid, uncomfortable position, so find a comfortable position to sit in. If you’re doing a guided meditation, you may want to sit in a chair or on the floor so that you can relax into the pose. It’s also helpful to find a position that is relatively relaxed but upright so that your spine stays relatively straight. If you’re on your bed and want to sit up straight, you may find that it’s more comfortable to sit up in a cross-legged position (this is known as shavasana in Sanskrit).

You may find that sitting in a particular position or moving around a bit helps you to find a comfortable position to sit in. You may also want to try different positions until you find the one that works best for you. Remember, you don’t have to sit in one position for long periods of time; you can take a break if you need to, or simply change positions when you feel like it.

## Breathe into the moment

When you’re trying to quiet your mind, it can be helpful to focus on your breathing. When you’re first learning how to meditate, you may find that you’re too focused on your breathing to pay much attention to your thoughts. It can be a little like trying to empty your mind while you’re thinking really hard.

Try to relax and let your breathing slow down. You can focus on your breathing at the same time as you pay attention to your thoughts and feelings. You can even try counting your breaths if you want to focus on your breathing more than anything else.

## Notice your thoughts and let them go

When you notice a wandering thought, label it and then let it go. Say to yourself, “This thought is okay. I’ve let go of it and I’m now focusing on my breathing.” You can also try, “This thought is intruding again. I choose to notice it and let it be.”

When you notice that your mind is starting to wander, you can gently bring your attention back to your breath. You may also find that you’re able to focus better once you’ve put your phone away or out of sight.

## Do something kind for yourself every day

Taking care of yourself is crucial to the practice of meditation. You can’t meditate well if you’re not mentally and emotionally healthy. Try to do something kind for yourself every day, even if it’s just 10 minutes of meditation. This can include things like taking a bath or shower, doing a meditation breathing exercise, reading a book, doing yoga, or even taking a walk in nature.

You can also try using guided meditation to help you focus on your breathing and let go of the negative thoughts that can often plague us.

## Do something pleasant for 15 minutes at the end of your meditation

If you’re struggling to find something to do during your meditation, you can try using the last few minutes of your session to do something pleasant. Examples of pleasant activities include:

* Listening to your favorite music
* Spreading lavender or peppermint oil on your feet or hands and breathing in the scent
* Taking a walk in nature or the park
* Listening to guided imagery
* Creating something (drawing, writing, or building is best)
* Connecting with friends or family via social media
* Taking a bath or shower before bed

## Take a breath and think: Is meditation working for you?

When you’re first starting out, it can be hard to tell if you’re getting any benefit from meditation. You may feel like you’re spinning your wheels or moving in the wrong direction. If you feel like this, try to take a deep breath and relax. You may be right on track, or you may need to adjust your practice a little bit to get the most out of it.

If you’re not sure where to begin, try taking a mindful meditation challenge. There are many different ways to do this, and you can pick one that suits you best. You can also join a meditation group with like-minded individuals to support and guide you on your journey.

## Summary

Meditation is a powerful tool for healing and can also be used to reduce stress and increase concentration. There are many ways to practice meditation, and you can get started today with these tips.