How to Meditate: Simple Meditation Guide for Beginners
You’ve probably read about the multitude of benefits that meditation can bring to you. It’s likely that even the friends near you are boasting of their accomplishments in the practice. Now you think it’s time now to give it a try and experience it for yourself. Then you realize there’s something missing: how does someone begin meditating?
Don’t worry. Read on and get the basics of this crucial practice. Meditation is just like fitness exercises, only that it trains your mind rather than the physical body. It employs many meditation techniques for beginners. This is what can make it confusing for a newbie who is seeking to begin practicing meditation.
The Buddhist word for “meditation” is the same as “sports” in the US. That means the practice involves more than one thing. In fact, meditation is a family of activities. At the same time, each of these diverse practices requires different mental skills, some of which are for advanced yogis. The focus here is on guided meditation for beginners.
How Do You Meditate for the First Time? Guided Meditation Techniques for Beginners
Since meditation is popular, there are many meditation techniques for beginners that are suitable for all beginners. It is recommended to start simple and easy meditation for beginners. Here is some suggestion about how to meditate for beginners:
- Find a quiet environment and sit on a comfortable bench, chair, or cushion.
- It’s good to set the time you’d want to meditate from the beginning so that you can be consistent. A few minutes each day can give you a solid start.
- Try to find a posture that keeps your back straight.
- Try to cool your ever-industrious mind before starting to breathe naturally. Don’t try to control your breath.
- Note any mental concerns and physical tensions. Just acknowledge them kindly, while inviting them to settle
- Focus on your breathing and the way your body responds to your inhales and exhales
- Return your attention back to the breath whenever your mind wanders
- You can do this for about 3 minutes for a start.
- Before ending the session, take a moment to relax and stretch. Then go back to your busy schedule.
How Do You Teach Yourself to Meditate?
Learning meditation without a teacher isn’t easy. However, many people learn how to effectively meditate for beginners without help. While this can be challenging, it brings a feeling of fulfillment and can even be convenient if you have a busy schedule.
To begin, you’ll have to plan your 21 Day Meditation carefully. While there’s a range of approaches to this practice, only a number is suitable for a DIYer. They include mindfulness meditation, walking meditation, and body scan meditation. Here are the meditation steps for beginners:
- Ask yourself. “What do I hope to gain out of this meditation?” Do you want to get better sleep or improve your concentration?
- Choose a technique that fits your personality and goals
- Manage your expectations since it can take time to get real results when you are on your own. Many articles, books, and online resources promise amazing transformations. However, you should have reasonable expectations.
- Plan your meditation time well. Early mornings can be great.
- Take meditation as training that requires set ground-rules. Establish some guidelines.
- Get a quiet, comfortable, and safe place to meditate
- Take a short time to relax before you start meditating
- Just like any other skill, practice in meditation makes perfect. This is where it becomes effective
- Every time you meditate, set aside a moment to reflect on your experience and note any good or bad things that happened. It can help you make necessary adjustments that can make future experiences better.
What Do You Think of When You Meditate?
What to think of when meditating is the hardest part of this practice. The recommendation is to ponder on nothing. That’s it! Don’t try to analyze your breath. The only business you have is to bring your focus and attention back to your breathing pattern without analyzing or even thinking about it.
Many people think meditation is all about clearing the mind or putting a stop to all thoughts. That’s wrong. While this can happen at times, it’s not the purpose of meditation. Understand that even the most experienced yogi can still have some wandering thoughts during meditation.
It’s almost impossible to consciously shut your brains since they are thought factories. Accept that this is normal. Instead of struggling to work with a wandering mind, gently try to bring your attention back to the breath. Do this every time you realize you’re having roaming thoughts.
How Should I Sit While Meditating?
One of the most important things in meditation is your sitting posture learning meditation steps for beginners is very important. It plays a great role in calming your mind and aligning your body. That’s why you would find that most photos of people meditating around the globe have them sitting in an almost similar posture.
If you’re used to sitting in a comfortable chair, it might seem intimidating to sit in a cross-legged fashion on the ground. It’s good to give it a try before moving on with other postures. If that is difficult, then there are six other ways that you can sit: the quarter lotus, the half lotus, the full lotus, the Burmese position, seiza, and chair.
Whichever posture you choose, make sure your back is straight. If you’re using a chair, for instance, don’t rest your back on its back. Sitting straight allows for maximum concentration on your breath. Another important thing to do is to look slightly downward. Moreover, do not make yourself too comfortable as you may easily drift off to sleep.
Is Meditation as Good as Sleep?
Many people feel they need less sleep a short time after starting a meditation practice. One of the reasons this happens is that the exercise boosts melatonin levels in the body, resulting in restful shut-eyes. Also, meditation can repair and heal your body in ways that are quite similar to sleep. In short, this practice and shut-eyes are almost the same.
However, this does not mean that meditation should replace the amount of time you should be under the covers. Sleep is a necessity for your body. Meditation is only good at mastering your subconscious mind. The best way to receive all the benefits resident in your mind’s deepest layer is the dream state. That’s why sleep is irreplaceable.