Meditation is a simple practice available to all, which can reduce stress, increase calmness and clarity and promote happiness. With some effort and consistency, meditation for beginners is not a hard practice to master.
Learning how to meditate is straightforward, and the benefits can come quickly.
You can be the creator of your own manifested destiny. Through daily meditation practice and focus on changing your life for the better.
It’s extremely difficult for a beginner to sit for hours and think of nothing or have an “empty mind.”
In fact, you have the ability to redefine yourself in any direction you desire. The power that you can cultivate is limited only by your imagination.
When we meditate, we inject far-reaching and long-lasting benefits into our lives: We lower our stress levels, we get to know our pain, we connect better, we improve our focus, and we’re kinder to ourselves. Let us walk you through the basics on how to meditate.
In general, the easier way to begin meditating is by focusing on the breath. An example of one of the most common approaches to meditate is concentration.
- Concentration meditation involves focusing on a single point. This could entail following the breath, repeating a single word or mantra, staring at a candle flame, listening to a repetitive gong, or counting beads on a mala. Since focusing the mind is challenging, a beginner might meditate for only a few minutes and then work up to longer durations.
- In this form of meditation, you simply refocus your awareness on the chosen object of attention each time you notice your mind wandering. Rather than pursuing random thoughts, you simply let them go. Through this process, your ability to concentrate improves.
- Mindfulness meditation encourages the practitioner to observe wandering thoughts as they drift through the mind. The intention is not to get involved with the thoughts or to judge them, but simply to be aware of each mental note as it arises.
- When you meditate through mindfulness meditation, you can see how your thoughts and feelings tend to move in particular patterns. Over time, you can become more aware of the human tendency to quickly judge an experience as good or bad, pleasant or unpleasant. With practice, an inner balance develops.
1. Think About The Outcome You Want To Achieve With Your Meditation.
- People come to meditation for a wide range of reasons — whether to improve their creativity, help visualize a goal, quiet their inner chatter, or make a spiritual connection.
- Try not to over-complicate your reasons for meditating.
- At its core, meditation is just about relaxing and finding that state of inner peace
- You will begin to learn to master dealing with your everyday anxieties.
2. Find a Distraction-Free Area
- It’s important to clear your environment of distracting sensations, especially when you’re just starting out
1. Sit on Your Cushion with a Straight Back
- The upright posture helps you to concentrate on your breathing as you purposefully inhale and exhale.
- If you’re sitting in a chair with a back, try not to lean back against it or slouch.
- Position your legs in whichever manner is comfortable to you, you can extend them out in front of you or cross them beneath you like a pretzel if you’re using a cushion on the ground.
- The most important thing is that your posture remains straight.
2. Don’t Fret About What to Do With Your Hands.
- We often see people holding their hands at their knees when meditating, but if that’s uncomfortable for you, don’t worry about it.
- You can fold them in your lap, let them hang at your sides — whatever allows you to clear your mind and concentrate on your breathing.
3. Tilt Your Chin As Though You’re Looking Downward.
- Tilting your head as though you’re looking down helps open up the chest and ease your breathing.
4. Set A Timer
- When you’re in a comfortable position and are ready to get started, set your timer for however long you’d like to meditate
- Start small with 3-5 minute sessions, and work you way up to your desirable time frame
5. Keep Your Mouth Closed As You Breathe
- You should both inhale and exhale through your nose when meditating.
- However, make sure your jaw muscles are relaxed, even though your mouth is closed.
- Don’t clench your jaws or grind your teeth; simply relax.
6. Focus On Your Breathing
- Instead of trying not to think about the things that might stress you out on a day-to-day basis, give yourself something positive to focus on: your breath.
- By focusing all of your concentrating on your inhalations and exhalations, you’ll find that all other thoughts from the outside world fall away on their own, without you having to worry about how to ignore them
- The goal is to be present within each breath, not to be able to describe it.
- Don’t worry about remembering what you’re feeling, or being able to explain the experience at a later time.
- Just experience each breath in the moment. When it passes, experience the next breath.
- Try not to think about the breathing with your mind – just experience it through your senses.
Ask yourself how you feel after completing the steps to this guide.
Meditation isn’t always easy or even peaceful, but it has truly amazing benefits, and you can start today, and continue for the rest of your life!
If you’re able to commit to practicing, then each and every day you are able to show up for yourself, you are closer and closer to mastering the art of mediating.