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 seem like a daunting task, but is actually easy. Fortunately, you can let the very desire to start meditating prompt you into action. Meditation is a transformational skill that not only helps you relax but also improves your general wellness. So if you’re interested in how to do meditation for beginners, you don’t need a guidebook, but try out guided meditation for beginners through the Mindworks App.
Beginners guide to meditation
There are two basic introductory principles of meditation: breathing and relaxation. 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. This is enough to make a dent and start receiving the benefits. As you get into the practice, then you can work your way up. While some new meditators find the practice a bit overwhelming during the initial stages, 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 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. But while you retain your good posture, be sure to relax as much as you can.
- Be present
After you sit down in a comfortable position, you can either meditation with your eyes open or closed. Closing your eyes tends to shut out external distractions and helps you focus on your meditation, yet it can be conducive to falling asleep. You can try initially alternating between closing and opening your eyes, closing them to concentrate and opening them to remain present and awake. Ideally, you can meditate with your eyes open. It is important to be aware of your 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. Be present without judgment to whatever you experience.
- Focus on your breathing technique
Your breathing should come naturally – don’t force it. Don’t worry whether it is slow, deep or consistent. Over time, as your mind calms down, so does your breath. Most importantly, don’t be in a rush. Take your time to notice your breathing, its quality and texture. 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
Include in your meditation awareness of your body. This is called mindfulness of body, noticing and including your body in your meditation. Occasionally, part of your meditation can include a mental body scan. 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 examination of your body. After a couple of minutes of this, return your attention to your 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 is an exquisite mobile app that is designed to inspire your 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. You can derive inspiration from advanced practitioners 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 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 memories or 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 beginners guide to meditation. Have fun meditating!