How to Get Better at Meditation

February 20, 2024

& Meditation Expert

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Have you ever tried to meditate—only to find yourself fidgeting and clouded with more thoughts than before?

If the answer is yes, you’re not alone. Meditation can be difficult, but we have good news: With practice—and a few of our tips—meditation will become easier and easier.

The Benefits of a Regular Meditation Practice

Meditation is more than a moment of peace on a hectic day. It’s actually a powerful tool for improving mental and physical health, reducing stress, and enhancing overall well-being.

Studies show that regular meditation sessions can lead to improved concentration, reduced symptoms of anxiety and depression, and even healthy physiological changes in the brain. Not to mention, a regular meditation practice can lower blood pressure, reduce chronic pain, and enhance sleep quality. How cool is that?

3 Techniques to Try When Looking to Enhance Your Practice

Whether you’re brand new to meditation or just want to get better at your practice, these three techniques can help you find success:

1. Breathing Techniques

Breathing is the one constant in all types of meditation—and in life! An awareness of your breath can enhance your focus and deepen your awareness of the present moment. It’s also something you can pay attention to when your mind wanders.

Here are some techniques we recommend trying:

Diaphragmatic breathing: Focus on deep, slow breaths, filling your lungs with air, expanding your diaphragm, and then exhaling gently. This technique helps reduce stress and improve focus.
4-7-8 breathing: Inhale deeply for 4 seconds, hold your breath for 7 seconds, and exhale slowly for 8 seconds. This technique is particularly effective for relaxation and sleep.
Box breathing: Inhale for 4 seconds, hold your breath for 4 seconds, exhale for 4 seconds, and then hold again for 4 seconds. This technique can enhance concentration and emotional regulation.

2. Visualization and Guided Imagery

Do you ever imagine specific images, scenes, or events in your mind?

This concept has a name: visualization. And it has the power to give your brain a rest, even in the midst of chaos. Whether you do it through guided meditations using the Balance app (our favorite!) or simply mentally traveling to your safe place, visualization relieves stress and helps you feel more grounded.

Consider trying something like this meditation by Balance meditation expert Ofosu Jones-Quartey next time you’re having trouble sleeping or feeling overwhelmed by your thoughts.

3. Affirmations

Affirmations are positive statements you say to yourself that can help you challenge and overcome negative thoughts. They work by changing the way your brain thinks and the information it believes, making it easier for you to reach your goals.

For more information about affirmations, check out this article: Positive Affirmations: What They Are and 3 to Try.

Developing a Consistent Meditation Routine

Meditation is something that you can’t just improve overnight—it takes consistent practice. So here are a few tips for incorporating meditation into your daily life:

Schedule it in your calendar: If you’re someone who uses a calendar, you know that if it’s written down, it usually happens. Try scheduling 10 minutes to take a break from work, technology, and social activities.
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Track your progress: After you meditate, consider journaling or jotting down a few notes about how you feel. This can help keep you accountable and remind you of its impact on your well-being.
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Set realistic goals: If only 5 minutes of meditation feels more accessible than, say, 10 minutes, stick with that duration for a while. (Strive for quality, not quantity!)

Overcoming Obstacles in Meditation

Facing obstacles while meditating is part of the journey.

So, whether you’re struggling with distractions, finding a time of day to meditate, or figuring out where your meditation space will be, remember that each challenge is an opportunity to grow. The good news is that there are plenty of modifications and customizations you can make based upon your preferences.

Additionally, finding a meditation teacher, coach, mentor, or community to support your practice can be a huge help in getting through obstacles. Not only can they provide you with recommendations, but they can also remind you that you’re not alone in your challenges and roadblocks.

How to Begin Leveraging Day-to-Day Technology for Meditation

While it might seem counterintuitive, technology and meditation apps can be valuable companions for getting better at meditation—and making it a daily habit.

For example, the Balance app offers a Daily Meditation feature, a growing library of award-winning guided meditations and meditation music, and the ability to set reminders via push notifications, all of which can help you establish a consistent practice.

Bring Mindfulness into Your Everyday Life

Getting better at meditation is about taking small steps and being kind to yourself. Remember, it's not about being perfect or meditating for a long time; it's about enjoying the quiet moments and every little win along the way. This journey is more about the experience and learning about yourself than reaching a final goal.

By testing out meditation techniques and practicing frequently, you'll soon discover what works best for you. And don’t forget: the Balance app is here to support your journey, offering tools and guidance every step of the way.

So download the Balance app today to get started. The best part? Your first year is completely free. So don’t wait and start improving your meditation skills today!

How Meditation Impacts Brain Health