1. The duration of the meditation

Especially when you start with your meditation at the beginning.

5 minutes are totally enough for the beginning.

This may not sound like much now, but especially meditation beginners experience physical discomfort after a few minutes.

Also, the mind starts to let its thoughts circle. Here it is important to concentrate directly on your breathing again.

It can happen that at the beginning of the meditation sessions the physical problems dominate.

It is also possible that one cannot in fact concentrate on the breathing and the present.

For meditation beginners, it is very helpful to have a meditation guide.


2. Meditate regularly

Here it is important that you meditate regularly and get into the habit of meditation like brushing your teeth.

It is better to meditate for 5 minutes every day than only once a week for half an hour.

The regularity makes the success, not the duration.

This regularity does something to us and makes this presentness a kind of habit. We inhabit the habit.

The more often you meditate, the more it becomes a habit. The better you can live in the present and accept this moment as ordinary.

To make regularity and meditation a daily habit, I recommend always meditating at the same time in the same place.

In this way, meditation can manifest into a beautiful daily habit in your daily life.

I have written a whole chapter in my International Bestseller Book “Live the U.P. Way – 7 ways to live the happy life you deserve”.


3. Silence during meditation

It is important during meditation that you be completely undisturbed during the time. No TV or other things that can distract you from meditation.

Concentrate completely on yourself, your breath, and the present.

As I have suggested many times, if there is no quiet place in your home, feel free to meditate on the toilet. The meditation place should always be accessible to you

and serve as a sanctuary.


4. Be patient while meditating

As with many new things, it is important to bring patience. Whether it is in training or meditating, patience is the most important thing here.

Meditating just doesn’t work sometimes and thoughts are circling in your head all the time. It pinches in the back, it pulls in the legs, the feet fall asleep or hurt in the meditation seat.

You are constantly reminded by your body again of your muscles and joints that can hurt. The thoughts come right back. Far from the present moment of “thinking about nothing”.

Also, the motivation will sink very fast and one thinks in bed, one could sleep also still 15 minutes longer. You think of a thousand things, why you skip the meditation session today.

“The present always brings the quality of life.”


5. Physical discomfort during meditation

The body is the temple of all experiences. These experiences have been stored in our bodies.

Through meditation and the seated posture, we feel into our bodies.

We perceive our body with all its aches and pains. Many who start meditating also start yoga, tai chi, or qigong at the same time.

They change their diet, do more sports to get a better feeling for their body. This is how you can manage to be physically present.


6. Feelings and emotions during meditation

It can happen during meditation that feelings come up that you didn’t even know existed in you.

Maybe repressed feelings and emotions that you could not or did not want to process at some point.

These emotions can perchance come up during a meditation session.

It is best to find someone to talk to about your feelings and emotions if you feel the need to do so.


7. Motivation to meditate

It is often difficult, especially when we are in crisis, to practice the present.

Motivation drops the more we don’t feel comfortable practicing the here and now.

Decide to meditate and accept the discomfort as it is. According to the motto: It is just how it is and I hold out the discomfort in me.

That alone is already the exercise! No more and no less. Set up a nice meditation space where you can completely let yourself go.


8. Meditation and Mindfulness for everyday life

Now do not only concentrate on the present in your quiet room but integrate this exercise into your everyday life.

Focus on your activities during the day. For example, don’t turn on the radio, but be aware of driving on your way to work.

Be aware of the landscape. When drinking coffee, feel the warmth of the cup, smell the wonderful scent of coffee.

Always stay in your moment without being elsewhere in your mind. During the day, just be aware of your breath and breathe deeply in and out.