My Top 5 Meditation Tips

I would like to share some meditation tips that have been helpful in my practice for the last 27 years and to many other practitioners I've talked with from all over the world.

1. Just Do It

Many people say they're too busy to meditate. I get it; life is busy for everyone. My biggest tip is to adjust your schedule slightly. If you get up at 7 am, set your alarm for 6:30 am. If you get up at 6:30 am, set it for 6 am. Developing the habit may seem challenging at first, but just doing this three times can help establish a new habit. Some people might find practicing in the evening better. I heard about one woman who would meditate at night after putting her kids and husband to bed! Create a practice schedule that makes sense for your situation. Even 20 minutes of sitting meditation a day is enough. The most important thing is to make it sustainable.

2. Remember Why You Practice

Reflect on why you are practicing meditation. If we are seeking or expecting specific outcomes from meditation just for ourselves, we most likely will end up dissatisfied. Buddhist teaching emphasizes waking up to our enlightened nature so we can use that to help this world. Having a bigger reason behind your meditation can help motivate you and keep you consistent. If our intention is clear, this clarity can extend to other aspects of our life.

3. Don’t Touch Thoughts and Feelings

When thoughts and feelings appear, don’t push them away or cling to them. Just observe them as they come and go, like clouds passing the moon. Don’t get caught up in the appearing and disappearing of thoughts and feelings, as this can cause confusion and frustration. Use your meditation technique (mantra, counting breaths, etc.) to keep you anchored in the moment.

4. Choose One Meditation Technique

There are many meditation techniques: following your breath, counting breaths, using a mantra, or just sitting (shikantaza). Choose one technique and stick with it. People often use meditation to avoid their thoughts and feelings or to run away from their problems. By sticking to one technique, you can become more intimate with these experiences and digest them. This approach will clarify your meditation practice and help you develop wisdom that you can share with the world.

5. Bring Meditation into Your Life

Meditation means perceiving this moment and responding accordingly. Whether you are sitting in meditation or engaging in daily activities, the approach is the same. When cooking, just cook. When driving, just drive. Even though thoughts and feelings are appearing, our energy is directed to what we are doing. Meditation is beyond just mindfulness; just remember, RIGHT NOW, what is happening? How can I help?