So you've been feeling too stressed out lately and want to give your mind and body a much-needed boost of health. However, you feel entirely lost as to where to start and what to do. You have heard very positive things about meditation and would love to give it a try, but questions like ‘how will you start,' ‘how to meditate properly,' and ‘what can you expect' make you confused.
Don’t worry, because this meditation guide will answer all the possible questions that beginners may have regarding meditation and how to start doing it.
So, without further ado, let's get started and learn to meditate.
What Is Meditation?
It's always a good idea to know what meditation exactly is and what wonders it holds for your body before we start. Meditation is an age-old practice deeply rooted in several ancient cultures to relieve the mind and body from undue stress. It is a process of deep thinking or focusing your mind undisturbed for a certain amount of time.
Statistics tell us that 200 to 500 million people meditate globally. By meditating, we instill endless and far-reaching benefits by lowering stress levels, identifying our pain, and connecting better with ourselves and others around us. A 2014 review of 47 trials in 3,515 partakers concludes that mindfulness meditation programs show impressive evidence of improving depression and anxiety.
Let's look at how beginners can reap the benefits of this wholesome process and where they can start.
How To Kickstart Your Meditation?
For beginners, the whole process of merely starting meditation can seem daunting. The good news is, once you get the hang of it, you can meditate anywhere, anytime. Experts believe that beginners should thoroughly explore various forms of meditation practices and see which one suits them best.
Meditation for beginners has the following options:
You can find yourself an instructor but make sure they have relevant certifications and are the best at what they do (meditation training). There is also an option of finding an experienced and certified meditation instructor at your local medical centers. You can also take meditation classes.
If you can't seem to find a certified instructor or you'd rather do it on your own, the good news is that you can. Visit your local library or a book shop to get your hands on a book on meditation, or you can download a meditation app on your phone.
To start, find a relaxing and quiet place where you lie or sit down with ease. From there onward, you can listen to a guided meditation, focus on your breath, or repeat a mantra; it all comes down to the style you prefer.
The Step By Step Meditation Process:
Now that we have the ‘meditation for beginners’ basics sorted, let's look at the step by step process of how you can meditate by yourself:
Settle down: Stat by settling yourself in any area that is quiet and feels relaxing.
Settle on the time duration: For beginners, it is a good idea to settle on a short period of time ranging from 5-10 minutes.
Listen to your body: You can lie down, kneel, sit on a chair, or sit with your legs crossed. Choose a position that your body is comfortable in.
Focus on your breathing: Focus on the sensation as you breathe in and out by paying attention to your breath.
Keep tabs if your mind has drifted: It is natural for your mind to lose focus from your breath and wander off to other places. Once you notice that, simply bring your mind and attention back to your breathing as the meditative mind is the soul of mediation.
Finish with love: Once you feel you are done, lift your eyes gently or open them if they are closed. Slowly take a moment to take in the different sounds in your surroundings. See how your body feels and observe your emotions and thoughts.
Viola! You have just completed your first meditation process all by yourself. What is the best time to meditate? You can meditate anytime, but experts prefer morning meditation.
Other Factors To Keep In Mind
The quality of your meditation practices and session depends on external factors as well, and as a meditation beginner, you need to be mindful of a few things once you plan on embarking on your mediating training journey. Let's look at them in detail:
Commitment and time
Like everything else, you need to regularly commit to practicing meditation, ideally a few sessions every week. Also, settling on a time frame is important; for beginners, 5-10 minutes of daily mediation initially is a good idea.
You can wear whatever you like as long as it is comfortable. If you are wearing any tight clothing like a scarf, tie, or belt, you can loosen them. Also, remember to take off tight or uncomfortable shoes.
You can do mediation exercises anywhere you want, whether it is outdoors or inside the comfort of your home. You can sit on anything that works great for you, like a cushion, chair, floor, and even grass. For beginners, sitting on a chair helps them familiarize their body with the process and helps with maintaining the perfect posture.
Know why you're meditating:
Everyone has their own reason and purpose for meditating. However, it is a good idea to start with an understanding of why you want to do it. Having a clear idea of your expectations will help develop the right attitude and stay true to your commitment.
Take it slowly:
Spiritual meditation is a life-long process, so it is best to take it one session at a time while understanding that this skill requires practice, patience, and commitment.
How to Start Meditation: Final Thoughts
So, now you know how to meditate and the fact that meditation for beginners is not as tricky as it seems. With all the details and step by step process, any beginner can kickstart their meditation process and make the most of the wonders that this healing practice has to offer.