Meditation Tips
How to Start Meditating for Beginners in 10 Simple Steps
Meditation can be hard to explain, but that doesn’t mean it’s difficult to master! Read this guide on how to start meditating, and you’ll learn the 10 most important steps you need to know in order to get started and keep going with your practice. No matter what your goals are—whether it’s stress reduction or becoming more calm and mindful—these beginner meditation tips will help you find success quickly! The Steps are suggestion and recommendations, that we feel help get the energy, space, mind and body ready. It will teach your mind that those simple steps will automatically start to relax and prepare your body for the time of peace!
1) Buy some nice candles
Lighting a candle can create a calming, meditative ambience. You don’t need anything fancy—just a simple, unscented white or beeswax candle will do. Remember to use a long-neck lighter or matches rather than fire, as you want your surroundings to be as peaceful and relaxing as possible while you meditate. Meditation is all about achieving peace of mind and calmness of body; if you focus on anything other than that during your session, it defeats its purpose. So take a few minutes beforehand to light some candles and make sure everything else around you is in order. Then sit comfortably with your back straight, close your eyes, and begin breathing deeply.
2) Set an alarm for 20 minutes
Just set a timer for 20 minutes and get started. You don’t have to lie down or cross-legged on a pillow; you can sit in your desk chair at work, do it before you go to bed at night, or even do it while watching TV if that fits into your schedule better. Wherever you choose is up to you—as long as you meditate, getting into meditation isn’t that hard of a task. The key is consistency: Pick a time each day when you know you’ll be able to meditate without distractions, and stick with it! If possible, try to make it part of your daily routine (like brushing your teeth). It may take some time to build up a good habit—but once you do, there will be no turning back! Title: What Is Meditation? A Guide to Meditation For Beginners Step 1: Get Comfortable In Your Space The first step towards learning how to meditate is figuring out where you're going to do it. While many people associate meditation with specific poses like lying down or sitting crossed-legged, these aren't necessarily requirements. You can always meditate while standing or walking around--the important thing is finding a place where you feel comfortable and are unlikely to be interrupted by outside forces.
3) Close your eyes and concentrate on your breath
In meditation, your breath serves as an anchor. Close your eyes and concentrate on your breath—not its pace or rhythm, but simply its presence. Allow it to fill your lungs naturally and freely as it rises and falls within you. Breathe through your nose if possible, but don’t force anything if nasal breathing isn’t comfortable. If you find yourself distracted by outside sounds or thoughts, gently shift focus back to your breath. How long do you meditate? There is no right answer; people who meditate regularly practice anywhere from five minutes a day to several hours at a time. What matters is that you commit to doing it every day and not judge yourself based on how much time you spend doing so. What should I wear? Wear what makes you feel most comfortable, whether that means wearing nothing at all or something more formal like sweatpants and a T-shirt.
4) Write down all your worries – then forget about them
The goal of meditation is to clear your mind and slow down your thoughts. There are various types of meditation, but they all require you set a designated amount of time aside each day where you focus on nothing but breathing and getting into a peaceful state of mind. The only way to do that is to learn how to quiet your mind so it doesn’t think about anything stressful or worrisome, so start by writing down everything that’s bothering you. Once you’ve done that, don’t worry about any of them until your next meditation session; simply let them go until then. If you find yourself thinking about something from your list during meditation, just refocus on your breathing and come back to a relaxed state. It will take some practice at first, but eventually you’ll be able to meditate without being distracted by anything else.
5) Get into a comfortable position
There’s no need to sit cross-legged on a pillow; try sitting on a chair with both feet firmly planted on a flat surface. Let your hands rest gently in your lap or, if you like, place them palms down at your sides. Make sure you can relax completely and let go of any stress or anxiety. Focus on your breathing: Once you’re comfortable, start by focusing on your breathing. Inhale deeply through your nose and exhale slowly through your mouth. Don’t force it—let it flow naturally as you concentrate solely on what it feels like to breathe. As thoughts enter your mind, don’t judge them or get caught up in them; simply acknowledge their presence and then return to concentrating on your breath. As soon as you notice that you have stopped paying attention to your breath, bring yourself back into focus by thinking about how it feels when air enters and exits your body. Repeat steps three through five until you feel calm: It might take a few minutes before you begin feeling calmer and more focused. If so, congratulate yourself!
6) Avoid multitasking
Multitasking is bad for productivity, and meditation is about being productive. So if you’re struggling with time management or simply can’t focus on a task at hand, meditation can help you clear your head so you don’t waste time on menial tasks. The idea of sitting still might seem difficult at first, but it gets easier over time. And when you do begin to meditate regularly, you’ll find that not only are you more focused while working but also more relaxed during downtime—and therefore less likely to resort to mindless activities like surfing Facebook or watching TV. Meditation isn’t just for clearing your mind; it can actually make you more efficient. Sit comfortably: If you have never meditated before, start by choosing a comfortable spot to sit down where there will be no distractions. You may want to begin in a format of self talk, guiding you to the level of calmness where you are able to focus on the meditation.
7) Don’t judge yourself
It’s easy to think you’re doing it all wrong, but don’t. The main reason people stop meditating is because they get frustrated with themselves. If you can push through that, and not judge yourself as a bad meditator, chances are you will be successful. Let go of any expectations and relax into your practice. After all, that’s one of many reasons why meditation is so beneficial—it helps us accept ourselves as we are. Start small: Don’t overdo it. There’s no need to try for 30 minutes or an hour at first. Even five minutes a day will make a difference, especially if you build on that every day. Think about how long you have available to dedicate each day, then set goals accordingly. For example, if you only have time for three sessions a week, aim for five minutes per session. Make it work for you: Meditation doesn’t always mean sitting cross-legged on a cushion chanting Om! Try different positions and locations until you find something that works for you. And remember—you don’t even have to close your eyes.
8) Try different methods of meditation until you find what works best for you
There are many different types of meditation out there. If you’re new to meditating, it’s best to experiment and try out different methods until you find one that works best for your lifestyle. There are several popular ways of practicing meditation, including yoga nidra, zazen, and walking meditation. Find a way that resonates with your inner self and practice regularly so you can reap all of its benefits. Meditation also helps alleviate stress and anxiety, which are common issues faced by those who lead hectic lifestyles. If you find yourself getting anxious or stressed out often during your day-to-day activities, incorporating meditation into your life could help reduce these symptoms and make you feel calmer overall. It is important to note that no two people will experience meditation in exactly the same way; what works for one person may not work as well for another. It is important to do some research on your own about various methods of meditation before deciding on what type will be most beneficial for you. Once you have found a method that seems like a good fit, just stick with it!
9) Keep calm, even if you have multiple things to do after meditating
Relaxing during meditation clears your mind and lets you think clearly. And when you’re ready to take action, it helps ensure that you do so rationally and calmly. Follow these simple steps when learning how to meditate for beginners: Close your eyes or focus on a singular object. Focus on your breathing. Don’t try to force yourself into any specific state of mind—just be aware that you are breathing. If you find your thoughts drifting elsewhere, bring them back to your breath. Repeat as needed until you feel calm and relaxed. When you’ve finished, open your eyes or shift your attention from your breath to another point of focus. You can repeat the process whenever you need a break from work or life stresses; practicing regularly will help improve your skills and allow you to achieve a more restful state more quickly. Keep in mind that, like with most things worth doing, practice makes perfect. It may seem silly at first, but if you stick with it and really let go of everything else around you, eventually you’ll notice results. Dedicate time each day to meditate: As with anything new and unfamiliar (especially if said thing is supposed to change your life), make sure that you give yourself enough time and practice before expecting results.
10) Have realistic expectations
It can be really difficult to sit still and focus your mind on a single object, but it’s important not to set unrealistic expectations. If you expect that every time you meditate you’ll have some deep spiritual awakening, or will suddenly become a blissed-out Buddha, then that’s setting yourself up for failure. Meditation is an exercise in training your brain to stay focused—and like any other form of exercise, it takes practice. So don’t worry if you fall asleep while trying to meditate; just try again tomorrow. And keep at it: Meditation is a skill that gets better with time and effort. Just remember to take things slow and don’t push too hard. Inexperienced meditators often set themselves up for disappointment by making unrealistic goals or having unreasonable expectations about what meditation should accomplish. While meditation might help you relax, clear your mind, relieve stress, enhance concentration, reduce anxiety and improve overall health (to name a few), these benefits may take months (or years) of regular practice before they are realized—so give yourself plenty of time before expecting results. At the same time, they may happen right a way. Just approach this with an open mind, and trust the process!