Meditation as a habit
Meditation is a habit, and the habit of meditation requires some small steps.
“I used to do meditation, but I didn’t find the feeling at all."
"I only do it occasionally, but I can't do it every day. I don't know if I sit there and meditate."
"It's too busy now, there is no time to do it"
If you talk to a yoga person about meditation, these experiences are often heard. When we want to use meditation to bring us peace and help us improve our lives, our own brain will resist；it will use various means to prevent us from continuing to meditate, and often the brain will win. The brain and you play smart games, and you will think that you have a reasonable reason to stop meditation. How to do it? In fact, just accept the fact that the brain is sure to destroy meditation, and even a person who has been meditating for many years may not be fooled by the brain. When you recognize this and accept this reality, you are halfway through. There are also 7 daily habits that can gradually turn meditation into daily practice if you can persist.
The more regular your practice is, the stronger your position against the brain's aggression. That's why all meditation tutorials recommend that students find time to sit down and meditate every day, preferably at a fixed time, even if it's only 15 minutes or even 5 minutes. Start the meditation process every day and don't skip it. In this way, you will gradually transition from the impulse to resist meditation to the expectation of meditation.
2: Let it be, don't force
Don't force yourself to sit longer or try some meditations that require more skill. Many people finally give up meditation because it is too demanding, and the more demanding, the harder it is to practice meditation. So don't add a burden to yourself. Meditation is used to decompress rather than to pressurize.
3: Step by step
As with other technical activities, learning meditation is a gradual process. First you must learn to sit up comfortably; secondly, you must adjust your breathing. Unless your spine is straight and your breathing is smooth, your body won't be completely comfortable, and it's hard to get into meditation. So be patient in this process and take a few months to get the body to sit comfortably. It's hard to sit up straight at first, you may need to lean against the wall. The wall can also tell you if you are sleepy. Sit；just feel the feeling of your body. When your body can sit comfortably, start focusing on your breathing, observe the flow of your breath, train your abdominal breathing, and use the diaphragm to keep your breathing steady and even. Breathing is slow, even, no pauses, no noise.
There are many yoga exercises to help prepare you for meditation, such as Asana pratice, cleansing the body, Yoga nidra or pranayama. Doing some familiar exercises before meditation to prepare for meditation exercises will help you get into meditation better. If you spend some time preparing before meditation，(by doing asana practice，for example)，your brain will be more focused and less likely to wander，and your meditation practice will be more effective and pleasant. This way you can easily enter meditation
5: Don't worry about meditation techniques, just do it.
Use your favorite way to do it, no matter what is more advanced and better. This way you can quickly realize the benefits of meditation. Most people observe breathing, and when you observe slow and steady breathing, your thoughts slow down, so your brain is transferred to a quiet state. There is also the observation that breathing can be done anytime, anywhere, in any posture.
6: Eat fresh and cleaning yourself
What you eat will affect the state of your brain. You will feel through your own observations that what you eat and the amount of time since your last meal will affect your meditation practice.
7: More exposure to positive energy
The energy field around you influences the quality of your meditation。Stepping away from negative news，the noisy environment in your daily life, and the negative influences，the quality of your meditation will improve.