How to Start a Meditation Practice + Free Printable

Join us in finishing out National Meditation month with a 5 day meditation challenge! If you have been feeling stressed, distracted, or ungrounded this challenge is the perfect opportunity to come back to your center and connect with crystals. Join our instagram community and share a glimpse into your meditation practice May 22 - 26th for a chance to win a uniquely curated crystal assortment based on your needs. Simply share a snapshot of your space, crystals, or experience each day on instagram and tag @rockswithsass for a chance to win!

You can come back to this challenge at any time to add some structure to your practice. Use the free printable (located at bottom of post) and techniques below as a foundation and tweak it to make it your own. For those of us new to meditation, or in need of a refresher, let’s jump in!

There is a powerful connection between the body and mind. Meditation is a practice that supports you in reaching a state where your mind, body, and emotions are all in sync without one taking over another. But what exactly is meditation? Meditation is simply a relaxed state of awareness. It is a natural skill we are all born with that allows us to be present in the moment. Within this state of awareness you have the opportunity to explore personal choice and potential.

What are the benefits of meditation?

Meditation has a profound impact on an individual's overall wellbeing. The benefits of this practice extend to all aspects of health, including physical, emotional, mental, and spiritual health. One of the most significant physical benefits of meditation is its ability to reduce stress levels. When we experience stress, our bodies release hormones like cortisol and adrenaline, which can have negative effects on our health over time. Regular meditation has been shown to lower cortisol levels in the body, reducing the negative impact of stress on our physical health. Additionally, meditation has been shown to improve information processing, reduce memory loss, blood pressure, and inflammation in the body.

Mentally, meditation has been shown to have a powerful impact on anxiety and depression. It can reduce anxiety levels, help with insomnia, calm a stressed mind, and improve an individual's sense of well-being. Meditation can also improve an individual's ability to focus and increase their creativity. By cultivating a sense of inner peace and calm, individuals can experience greater mental clarity and cognitive function.

Meditation is known to help individuals manage their emotions more effectively. It has been shown to increase positivity, promote self-love, and encourages letting go of negative emotions and feelings. By training the mind to focus on the present moment, individuals can learn to control their thoughts and emotions, leading to a greater sense of emotional stability and well-being.

Spiritually, meditation can provide a connection to your higher self and source energy, open psychic channels, and maintain energy health. For those who seek a deeper understanding of their spiritual selves, meditation can be a powerful tool for personal growth and transformation.

Overall, meditation is a valuable practice that can have a profound impact on an individual's physical, emotional, mental, and spiritual well-being. By incorporating meditation into their daily routine, individuals can experience a wide range of benefits that can improve their overall quality of life and lead to greater happiness and fulfillment.

When is the best time to meditate?

The best time of day to practice meditation is a matter of personal preference and availability. The important thing is to find a time that works for you and to consistently dedicate time to your practice each day. Different times of day also serve different purposes, depending on your goals for your meditation practice.

Meditating in the morning is a great way to start your day grounded and centered. It can help you set your intentions for the day and cultivate a sense of calm and focus before diving into your daily tasks. You can also use this time to visualize your goals and aspirations, and develop a positive mindset for the day ahead.

Mid-day meditation can give you an opportunity to take a mental break from work or other activities. It can help you recharge and refocus your mind, giving you a boost of energy to finish your day strong. This type of meditation can also be effective in sharpening your senses and improving your cognitive function, making it a great tool for those who need to be mentally sharp and productive throughout the day.

Meditating in the evening can be a powerful way to wind down and prepare for a good night’s sleep. It can help you process the events of the day on a subconscious level, allowing you to let go of any stress or anxiety you may be holding onto. Evening meditation can also be a great way to cultivate a sense of inner peace and relaxation, making it easier to fall asleep and stay asleep throughout the night.

Ultimately, the best time of day to meditate is the time that works best for you and your schedule. Experiment with different times of day and see what feels most natural and effective for you. Remember that consistency is key when it comes to developing a successful meditation practice, so try to meditate at the same time each day to establish a routine that works for you.

What crystals are best for meditation?

Before we learn about the different types of meditations, lets touch on the wide variety of tools or aids you may want to incorporate. The first, of course being: Crystals. Crystals can be used as a tool to enhance your focus, awareness, and relaxation. Holding a crystal in your hand or placing it on your body during meditation allows the energy to flow through you and support your meditation goals by keeping you centered.

You can chose your crystal companion solely based on your intuition or if you are well versed in crystal energy you can match your intention for the meditation to the crystals energy. For example, Rose Quartz is commonly used for promoting self-love and compassion, while Citrine vibrates to the frequency of abundance and prosperity.

In addition to holding or placing crystals on your body, you can also gaze at it or set an intention for your meditation. By gazing at the crystal, you can deepen your connection with it and allow its energy to flow more freely through your body. Setting an intention can also be a powerful way to focus your attention and energy, and can help you to manifest your desires and goals.

Overall, crystals can be a potent tool for enhancing your meditation practice and deepening your connection with yourself and the world around you. By choosing a crystal that resonates with you and incorporating it into your practice in a way that feels authentic and meaningful, you can experience a wide range of benefits that can improve your overall quality of life.

What other tools can help with meditation?

In addition to crystals, you may find the following tools helpful in creating a practice that reflects who you are and your goals.

Body Support: Cushion, Pillows, Chair, Mat
Scent: Candle, Incense, Herbs, Essential Oil, Infused Spray
Sound: Music, Bell, Gong, Singing Bowl, Tuning Fork
Miscellaneous: Sacred Object, Timer, Mala Beads, Ear Plugs

Are there different types of meditation?

Meditation is a deeply personal practice, and there are many different types of meditation that can be tailored to fit your unique preferences and needs. Here are just a few examples of the different types of meditations you can try:

Guided Meditation: This type of meditation is great for beginners or anyone who wants a structured approach to their practice. Guided meditation involves listening to a teacher or recorded voice that offers instructions and guidance throughout the meditation. This type of meditation is widely available through apps (MindBliss and Headspace), online videos (YouTube: Linda Hall), or in-person classes (Columbus Locals: Paloma).

Journaling Meditation: This type of meditation involves writing down thoughts and feelings as they arise, allowing the individual to process and release them. It can be a great way to gain insight into your own patterns and tendencies and to work through difficult emotions.

Gratitude Meditation: This type of meditation involves reflecting on the things in life for which you are grateful. It can help to cultivate a sense of gratitude and appreciation for the present moment, reducing stress and improving overall happiness.

Body Scan Meditation: This type of meditation involves focusing on each part of the body, releasing tension and relaxing each area. It can be a great way to check in with your body and to become more aware of any areas of tension or discomfort.

Lay down in a comfortable position with a pillow under your head and knees. Focus on your breath. Notice the cool air flowing in through your nostrils, filling your lungs. Hold for a second and release, noticing the warm air flowing out. Begin a full body scan starting at the top of your head. Relax your eyebrows. Unclench your jaw and allow your ears to fall. Relax your shoulders, your arms, and wiggle your fingers before laying them open beside you. Notice the beat of your heart in your chest and your stomach rising and falling with each breath. Sink deeper into the support beneath you. Release all of your weight. Notice your legs. Are they holding tension or are the relaxed and flopped open? Flex your toes and release. Now that you have fully scanned your body notice if any tension has returned. Release again on the out breath giving all of your weight to the support beneath you.

Shower Meditation: This type of meditation involves visualizing washing away stress and anxiety while taking a shower. It can be a great way to incorporate mindfulness into your daily routine and to start or end the day feeling refreshed and relaxed.

Step into the shower and imagine washing away all your stress and anxiety. Focus on the sensation of the water on your skin. Visualize the water washing away any heavy emotions. Feel worry, sadness, anger, or grief streaming down your body, through your hair, off your shoulders, past your belly, down your legs, and off your toes. Watch the water flow down the drain. Take a deep breathe in and release any tension in your shoulders. As they drop close your eyes and feel the lightness in your body. Notice how your mind is now clear and centered. You have released all that does not serve you and are now ready for a fresh start.

Walking Meditation: For those who struggle to sit still, walking meditations can be a great alternative. This type of meditation involves taking a slow, intentional walk while focusing on the breath and body. It can be a great way to get some gentle exercise while also practicing mindfulness.

This walking meditation will activate your senses and bring you into the present moment. Before you begin, take a deep breath in through your nose and out your mouth. Feel the connection between your feet and the ground and when you’re ready, begin walking. Notice the sensations in your feet as they each touch the ground in a rhythmic pattern. Heel to toe. Allow yourself to ground deeper with each step. Notice how each part of your body moves as you walk: your hips, shoulders, and knees. Take an intentional look around you.. observing the little details: shadows, shapes of leaves, lines in the pavement. Pay attention to the wind brushing past your face, your hair, and through your fingers. Tune into the sounds: cars passing by, leaves rustling, birds chirping, or water flowing. Allowing each new thing you hear to ground you into the moment. If any thoughts or feelings come up acknowledge them and allow them to pass by. Now incorporate your sense of touch, run your hands through the plants around you or feel the texture of the clothes rubbing against your body as you move. Observe the aroma, can you smell the breeze, maybe hints of flowers. As you wrap up your meditation, extend gratitude to yourself for creating this self-care time. And end with one final deep breath in, filling your lungs, and releasing through your mouth.

Ultimately, the type of meditation that is best for you depends on your personal preferences and goals. It is important to experiment with different types of meditation to find what works best for you. Incorporating different types of meditation into your practice can help to keep things fresh and engaging and can also help you to develop a more well-rounded practice.

Struggling? Follow these meditation tips:

If you are struggling with meditation, there are a few things you can try.

Mix things up by changing your position or the type of meditation you are doing. If you've been sitting up, try laying down. I personally enjoy feeling my body fully supported by placing a pillow under my head and knees.
You may be starting out with meditations that are too long, short 3-5 minute meditations can be powerful.
If your mind won't quiet down, try counting your breaths. 1 on the inhale, 2 on the exhale.. until you get to 10 and then repeat.

Remember that meditation is a deeply personal practice, and it may take some time to find what works best for you. Be gentle with yourself as you start this new practice. Expect thoughts to creep in, acknowledge they are there and send them on their way as you return to your breath. Meditation is one of the oldest, most trusted paths to self wisdom, health and wellbeing. It is a way to make sense of and find peace within this ever changing world we live in. You have everything you need inside of you.

Download the free printable below to keep track of your progress throughout the 5 days. Don't forget to share with us on instagram for a chance to win a curated crystal collection based on your needs!

Download Meditation Journal