Laying the Foundations for Your Meditation Practice

In a world that never seems to slow down, it’s all too easy to get swept up in the constant noise and digital distractions. But amidst the hustle, meditation offers us a powerful way to come home to ourselves, to develop more self-awareness, reduce stress, and enhance overall well-being.

Yet, creating a consistent practice can be both rewarding and challenging. Whether you’ve been meditating for years or are just beginning to explore, I’d love to share some of the tips and insights that have made my own meditation journey more sustainable and meaningful.

1. Set Your Intention

Before you begin, pause and reflect on why you are choosing to meditate. Is it to find calm, reduce anxiety, enhance focus, or simply to explore your inner world? Clarifying your intention provides direction, supports  you in choosing an appropriate practice and provides motivation for your practice, especially on days when motivation wanes.

• Write down your intention in a journal.

• Revisit it periodically to notice how your motivations evolve.

• Let your intention guide the length, style, and frequency of your sessions.

  
  

2. Create a Consistent Space and Time

Consistency is key in meditation. Designate a specific place to practice, be it a cozy corner, a cushion by the window, your car, or even a chair in your office. Create a space that feels inviting and peaceful. Try to meditate at the same time each day, whether it’s during the quiet of early morning, a midday pause, or before bedtime.

• Keep your meditation space free of distractions. Post a “Do Not Disturb” sign on the door if you need to.  Enroll the support of your family in your efforts.

• Consider adding calming elements like candles, soft lighting, or a plant.

• Make sure your body is comfortable.  You do not need to sit cross-legged on a mat.  Use a chair or even sit in your bed.  As long as you sit tall and don’t slouch, any comfortable surface will suffice.

• Use my guided audios to help you drop down into a meditative space.

• Always tune in and out with the Adi Mantra and Sat Nam* (For explanation see at the bottom of the article) to create a safe and sacred space, to align you with your higher Self and to connect you to a higher power,whatever you call it -  G.O.D., The Universe, Source, Soul, Oneness.

3. Start Small and Build Gradually

It’s tempting to dive into long sessions right away, but meditation is a skill that flourishes with gradual practice. Begin with just a few minutes per session and slowly increase the duration as your comfort and focus grow.

• Start with 3 to 5 minutes a day; even that can yield noticeable benefits.

• Gradually add a minute or two each week as you build endurance.

• Remember: frequency is more important than duration. Daily short sessions are more effective than sporadic long ones.

4. Choose a Technique That Resonates

There are many meditations in Kundalini Yoga, all having a different purpose.  What do you want to cultivate? More self-awareness? More self-love? Release negativity and anxiety? Create more compassion? Heal your past? Heal a broken heart? 

There are many different forms and techniques depending on what outcome you are aiming for.  You could be sitting in silence and stillness, you could be using active mudras, chanting, singing, repeating affirmations, or using various breathing techniques.  Experiment with different techniques until you find one that feels natural and rewarding for you.

• Try my guided meditations 

• Join a meditation group for more exposure to new styles.

• Don’t be afraid to blend techniques or adapt them to your needs.

5. Focus on the mudra, your breath or the chanting

The breath is a universal anchor in meditation, always available and grounding. Paying gentle attention to the rhythm of your inhalations and exhalations helps quiet the mind and fosters presence.

• Notice the natural flow of breath without trying to control it.

• When your mind wanders, gently return your focus to the breath, your posture or the chant.

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*  Adi Mantra: Ong Namo Guru dev Namo

It means “I bow to the one who leads me from darkness to the light.  I bow to my own inner teacher.”

“If the limited individual ego in which we normally live is a small pond, then “Ong Namo” releases us into a vast and endless ocean. “Guru Dev Namo” gives us the experience of the wisest seaman and their charts, to guide us to the many ports we are to serve and experience.” Aquarian Teacher Training Manual Level 1 Yoga Manual.

*  Sat Nam: 

Means Truth is my identity. In essence, it is a way to connect with and affirm one's true self, or the divine essence within. It is also a greeting used in Kundalini yoga classes.

It's used as a mantra in meditation, as a greeting, and as a way to invoke the divine or one's true nature. It helps clear the mind, energize the body, and promote self-awareness.