What comes into your mind when you hear the word meditation? Did you practice the art of meditating before or you’re new to this field? Worry not, as meditation like anything else in life can be learned with practice. As for myself when I think of the word meditation, I imagine a peaceful state of mind and body. But the concept of meditation is wider and not appealing for everybody, especially for beginners. At first, it appears challenging to master, but once you learn to do it right, it becomes a habit.
So meditation itself is a habit and a discipline that guides you to be more aware and better understand yourself. There are different types of meditation our there, and you might choose the one that fits you best. As for its benefits, backed by science as well, meditation has proven to be very helpful to fight stress and anxiety and make you feel more relaxed. However, this article focuses merely on meditation for beginners. So, there are some tips of meditation for beginners that you can follow if you’re thinking to start meditating. Remember, as Aristotle once said:
We are what we repeatedly do. Excellence, then, is not an act, but a habit.
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1. Clear The Obstacles
One thing to clarify before starting to meditate is that you should be aware of the ‘external’ obstacles on your way. Meditation can be daunting for beginners, and you might find yourself distracted too often when you first start. If you’re not having enough sleep during the night, try to rest more. The lack of energy might indicate the ability to focus directly. When you meditate, choose a part of the day when you feel more awake. Like for example, some people like to do it first thing in the morning. It’s good a try, since you have just woken up, and you begin the day with a positive attitude such as meditation.
2. Start Small
There are different types of meditations, and on time you will find one that fits you best. However, meditation for beginners starts with small steps but consistent ones. If you have never meditated before, start practicing meditation every day for 2 to 5 minutes. You can set a timer before you start. If this goes well, then you can double the minutes in the second week. Until one month comes and you see yourself meditating for 10 minutes a day or more.
3. Start Simple
One thing that is repeated again and again by meditation teachers and experienced practitioners is that meditation is not about stopping your thoughts, nor judging them. Instead, meditation is about being aware of your thoughts, the ones that are happening at the present moment. The first thing to do is to find a quiet and comfortable place to sit. Make sure to have your back straight and close your eyes. Enjoy being in the present moment and be aware of your surroundings, your breath, body and the place you are sitting. Some people recommend starting meditating in a place that the practitioner chooses to. This can be while walking in nature, on your commute to work, or whenever you feel like meditating. Simply choose to relax and be mindful and present in everything happening for the moment. You can even start counting your breaths. As time goes by, your ability to concentrate more will sharpen.
4. Breathe Slowly and Deeply
Since you’re a beginner it is preferred that closing your eyes would help you more to concentrate. So, after you’ve closed your eyes, begin to take some slow and deep breaths. When you do it, you will start to feel more aware of everything surrounding you. Don’t force your breathing though. Instead, let it come and go naturally. As you permit your lungs to fill with air freely, your breath will become deeper, and you’ll feel more relaxed. Focus on your breathing and you might even start counting it. Don’t be discouraged if your mind drifts away. Make sure to bring it back to the place you started, every time you feel like your mind is wandering adrift.
5. After Meditation
When your meditating time is up, take some moments to reflect on how you feel after meditating. Be attentive of your body and mind. Are you feeling calmer, focused, energized and more connected to yourself and the world around you? Being aware of such feelings helps you to better notice the small developing steps you will gradually go through about your days. In addition, it will help you feel more prepared for the next session. After all, we practice meditation because we want it to positively impact our lives.
Lastly, remember that as you progress further on practicing meditation you can move on to download different apps that help you to become a more effective practitioner of meditation. Or you can even begin the art of meditating with the help of some simple apps that you can find available for free only if you google them. After all, you don’t need to be a Buddhist monk or a yogist to perform skillfully meditation. You can do it in the comfort of your house. However one thing is for sure – once you consistently do it, the positivity will be spread beyond your house. It will not only impact your wellbeing but also your relationships with other people.
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