What if I can’t meditate? Tips for beginners

In my practice, I encounter patients who tell me they do not know how to meditate and feel more anxious when they try. I always explain that anyone is capable of practicing meditation.  Here are some tips that might help you when you are a beginner.

Find a comfortable position. If you prefer to lie instead of sitting down, that is a good option. If you keep your eyes open instead of closing them, that is also ok. 

Pay attention to your breathing. The simplest way to clear your mind from recurrent thoughts is to observe how your abdominal muscles move in and out with every inhalation and exhalation. 

Start with 10 minutes. It is easier to start with 10 minutes and increase the time as you feel more comfortable with meditation. If you do it every day, you will see better results.

Think of positive emotions. Once you master your inhalation and exhalation exercises, you can start thinking of positive emotions like love, kindness, and compassion. You can direct those emotions to someone you care about or want to forgive. As you bring these positive thoughts and feelings while you practice your breathing exercises, you will notice a shift in your mood as you advance in your practice.