Spend some time alone every day!

The key to a noticeable improvement in dealing with stress lies in the regularity with which one meditates. As with muscle training, there is unfortunately no shortcut along the way, just practice, practice, practice. 

Neuroscientists have taken a close look at the effects of meditation. Several studies have shown that if people meditate regularly over a long period of time it causes certain regions of the brain to develop more grey matter. The brain begins to adapt and perceive the positive effects of relaxation, and not those of chronic stress, as the norm.

To take time to “sit still” or “do nothing” during a stressful day is unimaginable for some people. Too many distractions keep us busy. Meditation masters say: „If you say you do not have time to do it once a day, then you are the one who probably needs it twice a day.”

Just take it easy! Beginning with short sessions is more motivating than immediately sitting for half an hour. Slow increases may follow at your pace when you are ready. It is neither a race nor a competition. The goal is to meditate regularly.

This is not an insignificant detail. It is possible, that if everything is going well in your life, that meditation slips back to a lower place on the priority list. In this context I like to take tooth brushing as an example: most people brush their teeth without thinking about it. The same is true for your own meditation practice: to give it a fixed place in life without having to worry about it. Of course, you can always start over again if you feel you have lost the connection. Meditation practice is always there for you, like a good friend. Observe yourself without judging! Be friendly with yourself and acknowledge that every small step in your development is good and important.

There are countless meditation variations, depending on what you need and want to achieve. Not every technique is equally good or helpful for everyone.