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Beginner’s Guide to Meditation: The “Do’s” and “Don’ts”


It is easy to become enthusiastic about the practice of meditation and begin a fully-committed practice of meditation, only to be derailed by some of the most common obstacles in this practice. The biggest reason practitioners encounter troubles with their practice often comes from misunderstandings and unreasonable expectations.

This is only natural. Today the ancient practice of meditation is seeing more popularity than it ever has and with this comes some exaggeration and confusion. In order to shed some light on the practice, it is helpful to understand some practical “Don’ts” as well as the essential “Do’s” that make this practice a piece of cake.

Let’s Begin with the “Don’ts”meditation


Don’t postpone your Practice until you “Really Need It”

There are many mentally liberating and optimizing effects in meditation and it is easy to get ahead of your practice in enjoying the great benefits. But, the incredible mental resilience and flexibility available from meditation and mindfulness practices are greatly boosted through regular practice.

Through the cultivation of meditation, the mind and emotions gain great stability that maintains a balanced demeanor even in the face of fierce opposition and misfortune. But, don’t wait until your mental facilities are crashing under the strain before you begin to seek out this special remedy. Through intuitive practice, it becomes easier to see the smaller disruptions and frustrations that can be contributing to bad moods and thereby avoid them all together.

meditationDo: Practice regularly

It doesn’t have to be an hour at sunrise and sundown, your meditation practice can be a simple 5-minutes when you wake up and whenever you have a chance to slip into a state of awareness. Of course, 20 minutes a day (https://monq.com/eo/meditation/meditation-great-addition-daily-schedule/) is a good benchmark to shoot for and can be a real time saver in many ways.

Don’t begin with high expectations

When you hear about the great benefits and fascinating experiences that others have gone through on their paths to meditation, it is easy to adopt certain prejudices and expectations that can make progress more difficult.

Initial progress and gains can also be very inspiring, but as practice continues and the tedious nature of the practice is more apparent all meditators can begin to doubt the efficacy of their efforts. The common thought is “I am supposed to be feeling good right now and this feels more like work.”

Do: Take an Intuitive Approachmeditation

Because you will be introducing yourself to yourself in a way that you may not be familiar with, assume nothing. Observing and building awareness of the mind and moment while remaining non-judgmental is an important principle in the practice of mindfulness. Furthermore, there are more styles and personalized techniques that can be tried in two lifetimes. Taking the time to research the ideal styles for your practice will bring better results sooner.

Don’t Rough IT!

Meditation will be a challenge to your self-control and self-discipline in many ways and it is essential that you also find ways to make the practice positive and enjoyable. The image of a Fakir meditating on a bed of nails and escaping all pain through improved mental bravura is not a goal all should attain to.

meditationDo: Find the Support You Need

Even the most ambitious practice plans need realistic beginnings and getting comfortable is a great way to begin quieting down the sensations of the body and preparing the mind to gain better focus. Those living in the city can minimize ambient distractions through soothing sounds of nature or soft music.

Essential oils and aromatics can also create an atmosphere that calms the body and affects the mind in many profound ways. A troubled restless mind can be effectively sedated with chamomile or lavender essential oils. Essential oils from the citrus section, like grapefruit and sweet orange oils, have uplifting properties that can rouse the drowsy mind and sharpen focus.

Final Notes on Beginning Meditation Practice

When you take your first steps on the path of meditation keep in mind that there is no such thing as the perfect meditation. The cultivation of this process will include it uphill climbs, its tedious moments, and also its spectacular views and invaluable insights for those who practice one more time. And don’t forget to check out a Zen personal diffuser or bottled blend to enhance your meditation even further.

Photo Credits: LunaVandoorne/shutterstock.com, bbernard/shutterstock.com, PlusONE/shutterstock.com

Rachel Donovan

By Rachel Donovan

Rachel is a freelance writer who enjoys writing and researching interesting and new topics. As a California native, she can be found spending her time on the beach with a good book.

Favorite MONQ blend: Ocean

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The above information relates to studies of specific individual essential oil ingredients, some of which are used in the essential oil blends for various MONQ diffusers. Please note, however, that while individual ingredients may have been shown to exhibit certain independent effects when used alone, the specific blends of ingredients contained in MONQ diffusers have not been tested. No specific claims are being made that use of any MONQ diffusers will lead to any of the effects discussed above.  Additionally, please note that MONQ diffusers have not been reviewed or approved by the U.S. Food and Drug Administration. MONQ diffusers are not intended to be used in the diagnosis, cure, mitigation, prevention, or treatment of any disease or medical condition. If you have a health condition or concern, please consult a physician or your alternative health care provider prior to using MONQ diffusers. MONQ blends should not be inhaled into the lungs. Why? It works better that way.

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