Meditation may seem like a difficult concept. If you have never given attention before, then you can not know how to start and what meditation technique should be used. To help wet my feet, I wrote this brief guide on how to meditate for beginners. And trust me, it’s all but challenging. By the end of this post, you will understand what is meditation and what are the benefits of meditation. And you will know how you can meditate for the first time.
Let’s start dive in!
What Is Meditation?
Meditation is the best exercise for your mind. People use different meditation techniques to reach a certain state of mind. I can describe this situation as being “mentally clear”, focused, but calm and more peaceful. The technique described below is based on a Buddhist tradition.
Before going to start the journey let’s know what is the benefit of meditation.
The Benefits Of Meditation
To get a better view of how good meditation is, let’s take a look at some of the benefits of meditation. And yes, science researched this! These benefits are real and tested.
- Reduces blood pressure
- Strengthens the immune system
- Helps regulate metabolism
- Inflammation decreases
- Grows related to brain areas
- Regulating hormones
- Attention ability
- Reduces symptoms of anxiety and depression
- Improves your memory
- Increases creativity
There are other benefits to regular meditation, but it is not the attention of this post. Just know that whatever you have made, how to meditate – it was a great idea to do!
How To Meditate
So let’s finally comes to the point! How can you do meditate? And what do you need to get started?
What Do I Need For Meditating?
For your first meditation practice, you just need a quiet place, where you will not be disturbed for a few minutes, yourself, and a timer. I usually use the built-in timer of my phone for this. Yes, a dedicated meditation spot, beautiful attention cushion, and zen-like attention chimes are great. But none of these things are necessary.
How To Start Meditate For The First Time?
Follow these steps:
1. Choose the best time
Many people think to do meditation in the morning is the best time. if you have some other time then you can go with that. But make sure that which time is best for you when you can devote yourself to practice continuously. This is not a long process, only 10 to 15 minutes of meditation is enough in a peaceful place. If you have patience, you can add 10 to 20 minutes more, which is dependent on you. If you have a habit of doing regular yoga at home then you can finally take your meditation.
2. Create Space
Apart from choosing a time, you also need to find out the best place for your practice. It is not big or any kind of special decoration, but it should be away from domestic distractions. A corner of your living room or bedroom is perfect place. You will also need to keep a timer on your side that will alert you at the end of your meditation session so that you are not constantly checking the clock, how much time is left. Shut up your phone so that you do not lure to break your attention if it rings.
3. Warming up
You may want to do a little warm-up yoga sequence before you going to start meditation, especially if you are going to meditate early in the morning. If you find that you do not need to be warm, then it’s fine.
4. How to Sit
If you can sit on the floor, keep the blanket or cushion to sit. The cushion, called Zafus, is good, but certainly not necessary. Try cross-legged positions like Sukasana. Most of the people cannot sit for a long time in the lotus position and may even try to injure themselves, so avoid now. If the cross-leg is not comfortable, try the Virasana with a block under your seat. This is often an easy situation for your back. If you cannot sit on the floor, then it is also fine. Find a chair where you can straighten your legs and sit flat on the floor.
5. Position of hand
You must have seen people meditating in different positions named Mudra with their hands. You can try any situation you have seen, but you can just keep your hands in your lap. Another option is to keep the hands above or below your palms with palms on your knees. Find a situation that is comfortable for you.
6. What to Do
Accept your seat and slowly close your eyes. Go in to observe your breath without changing it. As soon as you notice it, you want to deepen your breath. Contradict this request. Focus all your attention on your residents and breath, maybe the sensation of moving the air in your nostril is zero. If you help focus on them, then you can count the breaths. When your mind starts wandering, as it is essentially, notice your thoughts and then leave them. You can also see them floating before returning to your breath.
7. How Long
When you start for the first time set your timer for five minutes. If it is difficult for you to keep the breath in mind for the length of time, then work on it before raising the duration. When you are ready, start adding a minute to your sitting time. Slowly work for ten and twenty minutes.
8. How to Finish
When your timer alerts you or does sounds, open your eyes slowly. Just take a few moments to know how you feel after your practice. If you are feeling rigid after sitting, then gradually open hands and knees start slowly move. A slight stretch (for example, a downward dog) can help you relax.