If you’re just beginning to meditate or you’ve been yearning to learn, there are a variety of simple meditation techniques you could start with. Learning how to meditate for beginners can be a daunting task, especially when you have inadequate support and resources. Luckily, the very desire to start meditating will prompt you into action. Meditation is a transformational skill that not only helps you relax but also improves your general wellness. So go ahead, pick up that “how to do meditation for beginners” guidebook or try out guided meditation for beginners.
Beginners guide to meditation
There are two basic principles of meditation: breathing and relaxation. But with our overly hectic lifestyles, learning these two tenets can be challenging. If you’re just beginning, it’s best to take it slow – start meditating for 5 to 10 minutes every day, then work your way up. Some new meditators find the practice overwhelming during the initial stages. However, you can quickly learn how to meditate for beginners if you’re patient enough.
Here are some tips on how to do meditation for beginners:
- Get comfortable
Get a quiet, serene place to practice daily meditation. The room you choose should be quiet, dark and peaceful. Next, choose a meditation posture that suits you. For starters, you could sit on a chair or cushion. Sit erect to ensure that your back is straight.
- Close your eyes and be present
After you sit or lie down in a comfortable position, close your eyes gently. You can use restorative eye pillows if you want, but you don’t have to. Closing your eyes shuts out all external distractions and helps you focus on your meditation. Next, become aware of the immediate surroundings. Pay attention to what you hear, the sensations flowing through your body, how it feels to sit there, what thoughts are wandering through your mind.
- Focus on your breathing technique
Your breath should be slow, deep and consistent. Preferable, breathe in via your nose and exhale via your mouth. Your breathing should come naturally – don’t force it. Initially, you’re likely to experience shallow breathing. But as more air fills the lungs, your in-breaths will slowly become fuller and deeper. More importantly, don’t be in a rush. Take your time to breathe long, deep breaths. As you focus on your breathing, your mind will probably start wandering. It’s only normal. When it occurs, notice your wandering thoughts, let them pass and then gently bring your attention back to the object of your meditation – your breath.
- Feel the sensations flowing though the body
Now that you’re focused, start noticing how different parts of your body feel. Commence with your toes. How do they feel? Gradually work your way upwards, focusing on each muscle group every time. When you notice that your mind is wandering again, gently return your concentration to your breath. If you desire to take it a step further, try out chanting meditation. Start out by humming “Om” during your out-breath.
- Practice makes perfect
Try guided meditation for beginners. There are numerous meditation resources you can use, most of which are beginner-friendly. The Mindworks: Guided Meditation App, for instance, is an exquisite mobile app that is designed to inspire to into daily meditation. You can easily download it on your device. More importantly, practice as often as possible. You’ll have a hard time learning how to meditate for beginners if you don’t practice frequently. Derive inspiration from the Buddhist monks who sit for hours meditating. Notice how calm and peaceful their lives are. Taking 10 minutes of your day to meditate can work wonders in the long run.
- Inculcate mindfulness into your lifestyle
Mindfulness simply refers to living in the present moment. It involves actively engaging the mind to dwell in the here and now rather than worry about past of future occurrences. Sadly, most people suffer from stress and anxiety as a result of worrying too much about what’s going to happen. For starters, practice mindful breathing and mindful walking. Be aware of your environment and your emotions. Live in the moment.
There you have it, a comprehensive beginners guide to meditation. Have fun meditating!