What is meditation?
An ancient practice that extends back to some of the oldest civilizations on earth, meditation has recently become widely recognized for its many benefits. And the practice of meditation helps you focus your mind and escape the stresses of everyday life.
Benefits of Meditation
Meditation, and its companion Mindfulness, has many long-term benefits. Together they can help you achieve balance in your life, improving both your leisure time and your focus at work. And the practice of meditation helps you learn to focus your mind.
This can help you focus on the task at hand, of course, but it can also help you focus your mind away from your troubles if need be.
How to meditate for beginners?
Many have found meditation has helped them overcome sleep, anxiety, and other problems, which can have a profound effect on overall health. So, to help understand the process, we’ve assembled 10 steps to getting started meditate for beginners.
- 1.Consider Your Goals.
- 2. No Distractions!
- 3. Comfy Clothes
- 4. Get a Timer
- 5. Straight Back
- 6. Look Down
- 7. Focus on Breathing
- 8. Set Your Timer
- 9. If Your Mind Wanders
- 10. Don’t Be too Hard on Yourself
1.Consider Your Goals.
Take a second and think about what you want to achieve with your meditation. What are your long-term goals? What are your short term goals? Are you having trouble with focus? Sleep or anxiety? Articulating your needs to yourself will help you get more out of your practice.
2. No Distractions!
One of the most important parts of meditation is making sure you won’t be interrupted. Find a distraction-free area; a quiet room on your own is ideal. So make sure you have the time and won’t be interrupted by anyone.
3. Comfy Clothes
Comfortable clothes that leave you feeling unrestricted and free are best since they won’t provide a distraction. But there are no reasons to get overly dressed. This will help you better enter into a state of rest.
4. Get a Timer
Meditation is usually done with a timer. This allows you to focus on your practice without getting stuck worried about the time. Keeping one eye on the clock is a great way to keep yourself from fully releasing your anxieties.
5. Straight Back
You don’t have to contort yourself like a Shaolin Monk, but sitting with a straight back is ideal. You can arrange yourself on a cushion, or in a chair. A comfortable yet controlled posture is what you are aiming for.
6. Look Down
But not straight at the ground. Tilt your chin slightly downward as if you were about to look at the ground. This allows you too obtain a more neutral neck position, and keeps you from staring straight ahead, which will naturally keep you too focused on the word in front of you.
7. Focus on Breathing
It’s easy to get a little overwhelmed by not being able to move or do anything when you first start meditating. A trick is to focus on your breathing, which allows you to get out of your own head, quiet your mind, and focus on the natural rhythm of your body.
8. Set Your Timer
To begin, set your time for an easy amount of time. 5-10 minutes. It might seem short, but when you’re just starting it’s good not to choose an overwhelming amount of time and demoralize yourself. Set your time, get comfortable, bring your mind to yourself, and breathe.
9. If Your Mind Wanders
It’s natural for your mind to wander when you first begin meditating. Instead of castigating yourself, just calmly bring your mind back to focusing on your breath, and continue from there.
10. Don’t Be too Hard on Yourself
Meditation can be difficult. Treat it like practice, or an activity, not something to be endured. Start your timer, get comfortable, focus on your breathing and the natural rhythm of your body, and let your anxiety melt away.
Meditation, done right, has a lot of long-term benefits. Many people have used it to relieve sleep disorders or help alleviate long-standing stress and anxiety problems.
If want to know how to meditate for beginners and want a little more guidance, try a Meditation app, like MindZone, to help you get started.
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