8 Tips to Better Meditation

tips for better meditation, 8 Tips to Better Meditation, Dr. Nicolle

Hello and welcome to Motivation and Mindset Mondays! Today, let’s talk about some tips for better meditation. Meditation isn’t complicated. However, it can still be difficult to meditate effectively and gain the most benefits from your time meditating. It’s a simple thing that requires a lot of experience to master.


Meditation can help you de-stress and find peace of mind, but it’s often difficult to meditate effectively and gain the most benefits from your time meditating. Some people find it hard to sit still for long periods of time; others can’t relax enough to meditate properly. For those who are new to meditation, there are a few common misconceptions about it that can be challenging to overcome. Some people think meditation is too difficult, or that it requires you to have a lot of time or money. Others are intimidated by the idea of being in control of your thoughts. The truth is, meditation is one of the easiest ways to improve your health and quality of life.


We all know meditation is good for us. But, if you’ve tried it before or have given up on it for one reason or another, there are still benefits to meditating. Meditation, or mind training, is a technique for improving concentration, awareness, stress, anxiety, and depression. It’s also used for pain reduction, weight loss, increased stamina, better sleep, and among others.


There are many things that can disturb your ability to focus. If you can control the variables that interfere with your focus, you can learn to effectively meditate.


Try these tips to increase your meditation benefits:

tips for better meditation, 8 Tips to Better Meditation, Dr. Nicolle

Tips To Better Meditation

1. Limit the distractions.

Find a peaceful time and place for meditation. Turn off the radio, TV, and cell phone. Close the windows and doors to avoid the noise outside. Consider setting a timer to avoid meditating for too long or falling asleep.


2. Slowly increase the distractions.

Most people meditate alone, in a dimly lit, quiet space. The real trick is to be able to meditate in a loud, crowded, uncomfortable space. If you can meditate under less-than-ideal conditions, the rest will be easy.

  • Start with small distractions. Once you’ve mastered those, move on to more challenging ones.
  • A great idea is to take a minute or two and try to meditate in each situation you face throughout your day.

3. Try meditating at the same time each day.

Just as you get tired about the same time each night, your brain will learn to slow down and prepare for meditation. Just keep a consistent schedule to train your mind.


4. Limit your food intake before meditating.

Avoid eating anything for a few hours before you meditate. Digestion requires a lot of energy.

  • An empty stomach is one of the best ways to remain alert and focused during meditation.
tips for better meditation, 8 Tips to Better Meditation, Dr. Nicolle

5. Ensure you have the correct posture.

One of the most important parts of meditation is sitting in an upright position. Any slouching or leaning will create muscular tension to maintain that position. Sit up straight to achieve maximum comfort.


6. Relax your body.

Tension is the enemy. There is a tendency to tense the body when concentrating or focusing. This makes meditation more challenging.

  • Focus on relaxing your muscles so it becomes a habit. You’ll find that when muscular tension starts to creep in, you’ll automatically start to relax.

7. Meditate in a familiar environment.

It’s important to learn to meditate in a variety of environments, but try to spend most of your meditation time in one place. You’ll begin to associate that location with meditation.


8. Reflect on your meditation.

Ask yourself what you can do to meditate even better. Keep asking this question and use the answers to your advantage.


Meditation has so many benefits, but there are probably more benefits than you realize. The more effectively you meditate, the more you’ll get out of it.


When you first sit down to meditate, remind yourself that all your challenges and concerns will have to wait until you’re finished. This can be a powerful tool to keep distracting thoughts at bay.


Enjoy the benefits of a deeper and more meaningful meditation session. Put these tips into practice to reap the greatest rewards.

I would love to give you a free resource sheet to support your quest for a healthy mindset. Click the button below to receive your gift.


tips for better meditation, 8 Tips to Better Meditation, Dr. Nicolle


I really wanted to talk about this topic today because I wanted to share some lifestyle-based strategies to improve your overall mindset and mental health, which in turn improves your life. You must do the internal work to improve your overall health. You can do this by learning what motivates you and working each day on improving your mindset. Your thoughts control your feelings, which controls your behavior. You can cultivate certain behaviors and practices that will not only enrich your life, but that you can pass on to your family, friends, and community, so that you can leave a legacy of health to your loved ones.


If you are familiar with my approach, I use lifestyle medicine as the first line of treatment, before medications, to treat lifestyle-related chronic diseases. Lifestyle-related chronic diseases include diabetes, hypertension, obesity, some cancers, just to name a few. Lifestyle modifications, such as stress reduction and mindfulness exercises, can help you feel better about yourself and your life. In certain cases, these approaches may even outperform pharmaceutical therapy. But I always tell my patients that conventional medications may be appropriate at this time to prevent catastrophic illness, but over time, you can work to make the necessary lifestyle changes to possibly reduce and/or eliminate medications. Please remember to always consult your physician for your particular needs and circumstances prior to making any decisions whatsoever.


Tools For Motivation And Mindset


Although you don’t need a cushion to meditate, you may want to consider using one at some point.  You could meditate in a chair, or simply sit on the floor if you want. You can also use pillows or cushions from your furnishings to try out. Cushion, chair, bench, floor – it’s all good. Eventually, though, if you’re not sitting upright on a chair, you’ll probably do well to buy a dedicated meditation cushion. The cushion will support your sitting posture and help you create an appealing mindfulness corner that will encourage you to practice every day. I recommend this meditation cushion and mat bundle.



If you struggle with stress, depression, or anxiety, keeping a journal can be a great idea. Even if you don’t have these conditions, journaling can enhance your life in many ways. Having difficulty processing your thoughts and emotions? Journaling can help clear that mental clutter and move towards a positive mindset. Research suggests that keeping a journal can have positive impacts on both mental and physical health. So, to start you on your journey, I recommend this self care journal.


Remember, living a healthy lifestyle including eating a whole foods plant-based diet, regular physical activity, meditation and mindfulness, as well as healthy and supportive relationships are the best ways to support mental health. Please talk with your doctor about any complementary health approaches, including supplements, you use. Let me know what you think in the comment section below.


Stay healthy,


Dr. Nicolle


PS. I am always asked what tools and resources I recommend to help you reach YOUR health goals. Here is the ever-growing, always updated list for you.


PPS. If you or someone you know is experiencing severe stress, anxiety, depression and/or other mental health issues, please contact SAMHSA’s National Helpline1-800-662-HELP (4357), (also known as the Treatment Referral Routing Service) or TTY: 1-800-487-4889. This is a confidential, free, 24-hour-a-day, 365-day-a-year, information service, in English and Spanish, for individuals and family members facing mental and/or substance use disorders. This service provides referrals to local treatment facilities, support groups, and community-based organizations. Callers can also order free publications and other information.

8 Tips to Better Meditation

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8 Tips to Better Meditation

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