The best time to start meditating is NOW. Meditation can help soothe the mind, focus your thoughts, and promote general wellbeing. Best of all, anyone with a few free minutes can meditate today. Even if you've never meditated before, do not be put off by it. Follow the 10 easy steps and you will become a "Meditation Expert" in no time!
How to Meditate As a Beginner
• Make a decision that you meditate daily for a few minutes.
• Choose a quiet and quiet place.
• Set a timer for two minutes to start.
• Concentrate on your breathing.
• When your concentration stops, concentrate on your breathing again.
• Perform a body scan by focusing on different parts of your body.
• Finish your meditation with a positive ritual.
• Remember not to think too much. Just enjoy the journey.
• Make meditation a habit.
The step-by-step guide to meditation
While there are countless meditation techniques and practices, the following steps are an easy way to get started. Remember, during meditation there is always room for improvement and a chance to learn something new. Try to enjoy the journey as you refine your meditation skills.
Step#1: Make a decision
Meditation starts with you. No matter how old you are, meditation is always within reach. What is required from you is the decision to begin. If you need some motivation, think about the reasons why you want to try it. Meditation can relieve stress and anxiety, promote physical and mental well-being, and even be a spiritual experience. Find a quiet moment to write down what you expect from the journey. If you need motivation, take the note and read your written lines.
Step#2: Choose your location wisely
Your environment is crucial to cultivating the right experience. Try to find a peaceful, quiet space where you feel relaxed. While a quiet bedroom, a quiet garden or a special meditation room is ideal, this is not always possible. If the optimal location is not available, remember that your car or even your desk can serve as a place of motivation. The most important thing, especially at the first start, is to find a place where you can meditate for at least two minutes without interruption.
Step#3: Feel good about the entire experience
Before you can fully clarify your thoughts, you must eliminate any distractions. Even small irritations will distract you as soon as you start to meditate. Scan the area before you start, and consider the type of pose you are in, the clothes you wear and your surroundings in general. Turn off your mobile phone and everything else that could be annoying.
Choose an Attitude
Meditation works in almost every position. Sitting, standing and lying down are three basic poses that are ideal for first-time mediators. Choose your starting position based on comfort and whether you can hold it for a few minutes. For most people, cross-legged is a good starting point. Put your hands up and keep your eyes closed.
You can actually meditate in any clothing. Yet comfort is the key. Many people enjoy wearing light and casual clothing while meditating. If you can’t decide, you can simply put on your favorite pajamas or wear loose training clothing.
Chairs and Cushions
The further one proceeds with the meditation, the longer the sessions become. Experienced meditators usually have a special pillow or mat in their home. However, these are not absolutely necessary at the beginning. Choose a comfortable blanket or pillow or a sturdy, well-padded chair to increase comfort.
Noises & smells
Many other factors such as sounds and smells can form the basis for a positive meditation session. Some prefer adding aromas in the form of frankincense , essential oils or scented candles, while others want to avoid sensory distractions altogether. Whatever you choose, just make sure the air is fresh and free of toxins or pollutants. Natural sounds can either intensify or distract the meditation depending on the individual. Try different settings to find out which one works best for you.
Step#4: Set the timer
Meditation does not have to be a long process, unless you want it that way. If you are just starting, start with small time steps. Setting a timer is very helpful for beginners because it helps you concentrate on breathing rather than the clock. Set the timer for two minutes and do your best to stay focused and in the moment. If your self-confidence increases, try to extend the timer by 30 seconds in each session until you meditate for five minutes or more.
Step#5: Concentrate On Your Breathing
One of the best ways to start meditating is to focus on your breathing. Choose your pose and follow your breath as it flows from the nose into the lungs and out again. Some find it helpful to count breaths, but it is not necessary. As you focus on your breathing, your mind will focus as you adjust to the silence. Even experienced meditators pay close attention to their breathing to be more careful.
Step#6: Focus On Breathing When Thoughts Come
Most meditation practices aim to clarify any thoughts and be more careful. However, it is natural, and even inevitable, for your mind to respond or fixate on rotating feelings and bodily sensations. Losing oneself in these distractions is perfectly normal, but not the goal of meditation. If this happens to you, recognize that your mind has wandered and try to focus on your breathing again.
Step#7: Scan Your Body
Take the time for a body scan at the end of each meditation session. Concentrate on different parts of your body in this scan. Ask yourself how you feel and pay close attention to every part that needs healing. Move your focus away from your breathing and gradually move your attention from your toes up through your feet and legs. At some point you will reach every area of your body. As your mind wanders, focus again on your breathing and then where your thoughts disturbed you.
Step#8: End Each Session with a Positive Note
Carry your mindfulness until the end of your session. Get up slowly and notice how you feel. Take a deep breath and gently adjust your body and mind. It can be helpful to create a personal ritual to finish each session. Ending rituals could be reciting a personal mantra or finishing the meditation with a few stretching exercises.
Step#9: Do Not Worry
Do not spend your meditation worrying whether you are doing it right or not. It may take a while for you to become competent. That's fine. Just stay tuned, have fun and enjoy the journey.
Step#10: Repeat As Often As Possible
Meditation promotes a healthy body and mind. In addition, meditating regulates blood pressure, makes you feel good and strengthens your self-confidence. However, to see the benefits, you need to meditate regularly and make it a habit. Try meditating for a few minutes every day.
Start the meditation practice with a duration of twenty minutes (5 minutes as a beginner) and increase it to one hour. When the body is seized with muscle cramps or tremors, try to control them and keep the energy inward, where the mind can recover like a bird looking for a resting place when it tires.
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