5 Steps to Deepen Your Meditation Practice

Meditation is an ancient practice that can help you calm your mind, reduce stress, and improve your overall well-being. But often, people struggle to deepen their meditation practice. They find it challenging to sit still, focus on their breath, or quiet their inner chatter. If that sounds like you, don’t worry. With a little guidance and the right tools, you can deepen your meditation practice and experience its many benefits. In this blog post, we’ll discuss five proven steps that can help you achieve a more profound meditation experience.

Set An Intention

Before you start your meditation session, take a few moments to set an intention. What do you want to achieve or focus on during your meditation practice? It could be something as simple as finding inner peace, reducing stress, or improving your focus. When you set an intention, you create a sense of purpose and direction that can help you stay grounded and focused throughout your practice.

Create A Calming Environment

To deepen your meditation practice, it’s essential to create a calming environment that supports your efforts. Make sure you choose a quiet, private space free from distractions, clutter, or bright lights. You might also want to dim the lights, light candles, or burn incense to create a relaxing atmosphere. If you find it challenging to sit on the floor, try using a meditation cushion or chair to support your posture.

Connect With Your Breath

Focusing on your breath is one of the most fundamental aspects of meditation. By connecting with your breath, you learn to focus your mind, calm your nervous system, and reduce stress. During your meditation practice, try to breathe slowly and deeply, filling your lungs with air and releasing it slowly. You might also want to count your breaths or repeat a mantra, such as “Om,” to help quiet your mind.

Practice Regularly

Like any other skill, meditation requires practice to master. To deepen your meditation practice, try to meditate regularly, preferably daily. You don’t have to meditate for an extended period, start with five to ten minutes and gradually increase your time, depending on your needs and goals. 

Don’t Judge Yourself

Meditation is not a competition or a goal-oriented practice. It’s a journey that requires patience, humility, and self-compassion. When you meditate, don’t judge yourself or your experience. It’s normal to experience mental chatter, physical discomfort, or distractions during your practice. Rather than resisting or fighting them, observe them with curiosity, kindness, and non-judgmental awareness. Remember, meditation is a practice, not a destination.

Meditation can bring many benefits to your life, including reduced stress, improved focus, increased happiness, and inner peace. To reap the rewards of meditation, it’s essential to deepen your practice. By following these five steps, you can create a more profound and sustainable meditation experience that can enhance your life’s quality. Remember, meditation is not about perfection; it’s about progress. Enjoy the journey!

Want to know more? Discover more about the benefits of scientific mindfulness meditation in Dr. Elise Bialylew’s book The Happiness Plan 💛