You may have heard that meditation can reduce stress, increase focus and productivity, and help live a healthy, successful life. But most people think it’s very difficult to meditate.
What is the first thing that comes to mind when you think of meditation or how to meditate? A serene monk is sitting cross-legged and motionless with his eyes closed, or you picture someone who practices yoga, meditating amid the tranquil beauty of nature.
Meditation For Beginners
If you’re new to meditation and want to learn how to meditate, this meditation for beginners guide is just for you. It provides all the necessary information and tips to start your meditation journey.
It’s true: meditation can help streamline thoughts, reduce anxiety and depression, boost focus, and alleviate chronic issues like insomnia. If you think that mindfulness involves sitting around with a blank mind, or you feel overwhelmed by the idea of being still and allowing your thoughts to settle, or maybe you’re not sure how to practice mindfulness effectively, let us debunk a common myth about mindfulness and clear up any confusion for you.
One common misconception about meditation is that you must clear your mind of every thought. You need to understand that achieving this feat is nearly impossible as a beginner. It’s challenging to quiet our minds with constant information overload from various sources and a never-ending to-do list.
Focusing on breathing, feeling your body, and being aware of the sounds around you can help you relax and find inner peace. Be present in the moment and let go of distractions. Meditation is based on three fundamental principles or pillars that form its essence.
Here are five simple ways to meditate anytime during the day without feeling intimidated by the concept.
# 1
Start Small
This is not a marathon. Even if you are an experienced runner, you must practice for days, if not months, before running a marathon. Similarly, there’s no need to force yourself to clear your mind for twenty minutes or so straight. Begin by setting small goals that are attainable for you. Start with sitting still for two minutes without allowing any thoughts to enter your mind. Gradually increase the time to 5 minutes first and then to 10 minutes to improve. You can do it whether you’re in bed, at work, or during your commute. It’s up to you; you may stop for a few minutes to clear your mind and focus on your breath.
# 2
Find a Community
Connecting with a group of like-minded people can be helpful in your process. It might be beneficial to join a meditation class or speak with a friend or colleague who practices meditation regularly. Following meditation experts on social media can aid your mindfulness journey. Reading articles, watching videos, or reading books can inspire you to meditate daily.
# 3
Practice Mindfulness
What we mean by this is to be present. For example, if you are drinking your coffee in the morning, take a few moments to experience your morning coffee fully – see the color, smell the aroma, and taste the flavor. Being mindful of food is easy because it stimulates multiple senses: taste, smell, and visual appeal. If you’re walking your dog, take a moment to observe your surroundings, including trees, people, and your dog’s behavior, instead of being on your phone or a work call. Training yourself to be present will help you better practice and enhance your meditation.
# 4
Be consistent and have faith in the process
Do not feel intimidated by professionals meditating for hours at a stretch in impressive yoga asanas. Don’t get discouraged if you feel bored while sitting still for a few minutes. Take some time for yourself to get into the correct mode and progress gradually. Make sure to find a comfortable spot, whether on the couch, in bed, or cross-legged on a beanbag. It doesn’t matter where, as long as you do it regularly. Like any other habit, the more frequently you practice, the better you’ll be able to meditate.
# 5
Apps to the rescue
If you’re new to meditation, using apps can be a great way to get started and make the practice more approachable. Whether with an instructor or a recorded guide, you can choose how long to sit and follow along. You can find free YouTube videos with a voice and vibe that resonates with you.
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IMPORTANT LEGAL INFO This article is general and for information only because it doesn’t consider your health requirements or existing medical conditions. That means it’s not personalized health advice and shouldn’t be relied upon as if it is. Before making a health-related decision, you should determine if the information is appropriate for your situation and get professional medical advice.
