1. When beginning to meditate, start slowly. Don't force yourself to sit for a long time. You will just become frustrated. Decide on a length of time – 5 to 10 minutes at first and stick with it. Set a timer or alarm to arouse you when your meditation time is finished and then stop – no matter what. By setting up this structure your conscious mind will more quickly adjust to being quiet.

2. Set up a meditation schedule: Set a specific time of day to meditate and then do it - no matter what. By following a meditation schedule your mind will become accustomed to being quiet at these times and you will find it easier to meditate. Make your schedule easy enough so that you can be sure to follow it. At first it may be only 5 minutes a day. Make sure the schedule you set is one you can regularly follow or you'll defeat its purpose.

3. If you have trouble quieting your mind – stop trying. Instead follow your thoughts as the observer. Act as if you were watching someone else's thoughts. However, every time you find yourself engrossed in them – simply back off and become the observer again.

4. Use scents to assist in your meditation. If you use the same type of incense every time you meditate – you'll find that after a short while you will begin go into a meditative state simply by smelling that scent.

5. Set aside a special “sacred space” where you meditate. Ideally this should be a place where you do nothing else there but meditate. It could be a corner in a room or a park bench. But it should be a place where you do your regularly scheduled meditation. By having a special meditation space your mind will know that when you enter this place you are there to meditate and it will become accustomed to being quiet when there.

6. Watching your breath is one of the easiest ways to become calm and it can be done anywhere - whether in a business meeting or sitting on a meditation cushion. The breath just happens - we don't need to manage or control it. By simply watching it, we quiet the chatter of our conscious minds and become relaxed. It is a great stress reliever. Set your attention at the end of your nose and feel the sensations of the air coming into and going out of your nostrils as you inhale and exhale. When you notice thoughts entering your mind gently move your attention back to your breath. Let yourself breath as your body dictates. Don't try to control it - just watch it happen.

7. When meditating, different parts of our bodies sometimes ask for attention. It could be a tickle in our throat or an ache in our back. This is usually our conscious mind reacting to the unknown – being quiet. Trying to ignore the feeling usually makes it stronger. Instead put all of your attention into the area that is uncomfortable and fully experience the feeling of being there - the discomfort will frequently dissipate.

8. Meditating can also be done while walking or exercising. By setting your attention on a rhythmic activity and watching it happen, your mind becomes quiet. Set your attention on the steps that you take while walking or running or on the strides of your legs while on a bicycle and watch as each one happens. Notice the rhythm that occurs and allow yourself to become focused on this rhythmic activity. As you center your mind - it will become quiet.

More Meditation Tips

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