Beginning a regular meditation practice can be a challenge. Any new habit or ritual takes a little time to get used to. But once you get a regular, comfortable flow going, you can expect some pretty amazing returns from your efforts. Here are just a few of the many positive changes you can expect with a consistent meditation ritual.

• Your days may start to seem easier. Somehow, life’s challenges get a little less complex when you are in a positive mental space. Your routine becomes more exciting and waking up in the morning becomes easier when you are looking forward to your day ahead.

• Greater clarity, focus, and energy. Mental health benefits of meditation include reduced stress and anxiety, lengthened attention span, and improved sleep. Physical benefits can include lowered blood pressure, lessened pain, and decreased inflammation.

• More mellow and relaxed moods. After meditating regularly for a while, you might find that you are less reactionary to negative experiences. Meditation allows you to bring that “peace in the moment” with you through the rest of your day. This is why consistency and regular meditation is so important!

• Greater self-awareness. You become your best “you” when you have a strong understanding of yourself. Your meditation practice might also help you identify negative thoughts as they arise, helping you know when to focus on gratitude and positivity.

As you work to develop or expand your meditation practice, remember that meditation is a long-term investment in yourself. The benefits of the practice take time, patience, and routine. And the effects of meditation are slow burning — they don’t happen overnight. That’s why it is incredibly important to stick to the practice. Like anything, it takes hard work and dedication on your end to show up every day. But once you do, expect that your meditation will become as essential as your morning cup of tea!

Things to Remember When You Meditate

• Remove preconceived expectations
  Don’t go into your practice thinking you will sit cross-legged and immediately transcend. Meditation looks just as diverse as the people practicing around the world.

• Thoughts are completely normal
  Noticing, acknowledging, and then letting thoughts flow away from you is a learned skill you will develop over time to help you stay in your inner meditative paradise.

• Let go in a non-judgmental way
  There is no shame in being a beginner. Let go of any judgment and sink into the moment.

• Befriend your mind
  You wouldn’t take away something precious from a friend, but you might replace something that’s somewhat trivial with something more meaningful. Meditation follows the same principles. It takes away unhelpful thoughts and replaces them with serenity.

• If nothing else, breathe
  Beginners might fidget, itch, or tap their toes and forget to breathe. Always remember to take long, loving breaths.

• Start off slow and build discipline
  The frequency of meditation is more important than the duration. Start with 5 minutes per day and build from there.

• Don’t forget to enjoy it!
  Above all else, meditation should feel good. It’s the break in our day when we can disengage from our busy lives and go inward. Bask in the harmony and spaciousness it brings. One day, with consistency and dedication, you will come to your meditation practice with knowledge of not only your outer body, but also your inner being. Don’t let being a beginner stop you from developing a helpful skill in meditation. Practice makes perfect, and we all have to start somewhere! Enjoy your meditation journey, wherever it may take you.