The first step in learning any new skill or habit is recognizing just what exactly needs doing. Let’s learn how to meditate. If you’re looking at this article with some measure of skepticism about whether you really need help with meditation, I’d encourage you to try it anyway. Meditation is one of the most helpful things you can do for yourself every day. It offers many tangible rewards as well as intangible ones, like improved focus and concentration, more energy (or “inner peace”), better sleep, less anxiety/fear/stress…the list goes on and on. Many experts believe that meditation reduces overall stress levels by up to 35 percent. And there are countless studies out there showing positive effects from meditation, so take my word for it—you’ll feel good after trying it once!
If you’ve never tried sitting quietly in stillness before, though, don’t worry too much. You may find it challenging at first—it took me years to even sit down comfortably in front of a computer without getting distracted. Fortunately, we now live in an age where technology makes it easy to accomplish our goals without ever leaving home. There are tons of apps and gadgets designed specifically to make mediation fast and convenient. For example, Buddhify ($1) has guided sessions available for iPhone users. Or you could check out Headspace, which features free courses and audio recordings for beginners. Even Apple’s own Siri voice assistant includes instructions for several different types of meditation. In fact, thanks to all these options, it doesn’t really matter who’s guiding you through meditation anymore. As long as you calm your thoughts enough to notice them going round-and-round in circles, you’re headed in the right direction.
Meditation isn’t something that everyone should learn immediately, however, because it takes a lot of discipline to maintain such a state consistently. Like anything worth accomplishing, it requires dedication and commitment. So if you decide to give it a shot, keep reading below for tips on finding the best way to start meditating.
How To Meditate for Beginners
Try This Meditation Technique – how to meditate
When you wake up each morning, grab your phone or tablet and open its screen to listen to a calming sound file. These sounds can include nature noises like waves crashing or birds chirping, but they also can feature instrumental music or soothing voices speaking directly into your ear. Simply turn off alarm clocks or other devices that might interrupt you while you attempt to stay focused on whatever you hear.
Start With Quiet Time – how to meditate
It can be tempting to pick up your smartphone when you wake up and begin listening to your favorite news station or social media app. However, consider giving those activities a rest during your quiet times. Choose a place where you won’t be disturbed and set aside 15 minutes to simply reflect on your day ahead. Try writing down your hopes and dreams for the coming week, acknowledging accomplishments and challenges along the way. Then spend five minutes dwelling on gratitude for everything you already have today. Afterward, move onto whatever else you want to do for the remaining 10 minutes.
Sit Down Rather Than Standing Up – how to meditate
Sitting down rather than standing seems counterintuitive since we tend to stand whenever possible, especially when using computers. Yet research shows that sitting still helps us relax. According to Harvard Medical School, prolonged periods spent standing can result in increased risk factors associated with heart disease, diabetes, obesity, high blood pressure and stroke [Source: WebMD]. Plus, sitting puts less strain on your lower back and knees, reducing pain and discomfort. That said, it can be hard to settle into the proper position while seated unless you use a chair that fits properly. Some people prefer to sit cross-legged, while others choose to lean forward against their desk instead. Whatever feels comfortable for you is probably the correct posture. Just remember not to slouch or slump excessively.
Take A Deep Breath Before Starting
Before beginning your session, take a deep breath in and let go of all worries that arise from past experiences or current circumstances. Instead, breathe deeply, focusing only on taking air into your lungs, filling your belly with oxygen and then expelling the air again. Continue breathing until it becomes a natural action. Do this three or four times throughout your session. Doing so allows you to release tension and concentrate fully on the present moment.
Stay Focused On Your Breathing
Once you’ve taken care of your physical body, pay attention to your mental processes. Concentrate solely on observing your breaths, noticing how slowly they come in and how powerfully they leave your body. Letting go of distractions serves two purposes: First, staying mindful of your surroundings protects you from falling asleep or becoming agitated due to external noise. Second, letting go of concerns leads to greater inner awareness, enabling you to experience deeper states of relaxation and serenity.
Don’t Judge Yourself Too Much
As mentioned earlier, keeping track of successes and failures can often lead to feelings of inadequacy. Don’t judge yourself harshly based on results alone. Remember that self-improvement comes incrementally, and success shouldn’t be measured strictly by numbers. Also, remind yourself that mistakes aren’t necessarily bad per se—they teach valuable lessons that improve future performance. By attempting to refocus on positives instead of negatives, you’ll likely see faster progress toward your desired outcomes.
Remember Who Is Listening
While practicing mindfulness, keep a sense of humility and realize that someone is always watching you. Be grateful for being able to perform tasks that enrich lives around the world, and acknowledge your shortcomings with honesty. When you develop strong faith in a higher power, you’ll achieve inner happiness regardless of outward appearances. Never lose sight of why you began meditating in the first place—to foster a stronger relationship with God.
Practice Makes Perfect
Like any worthwhile endeavor, mastering meditation takes time and patience. Expect slow gains and recognize the importance of persistence. Take advantage of opportunities to strengthen your skills every chance you get, whether through classes, podcasts, books, videos, etc. Positive reinforcement from experienced teachers is invaluable, plus sharing your achievements with friends can inspire confidence and motivation in yourself.
Whether you’re just starting out or you’ve been meditating for decades, these tips should prove useful. Now that you know how to meditate, reach for your headphones and get ready to reap the immense personal growth potential inherent within this ancient practice.
According to Buddhist monk Thich Nhat Hanh, meditation involves maintaining silence, concentrating on the present, and feeling connected to oneself and to life itself. He says that true meditation occurs when we’re no longer caught up in past memories or anticipating future events, but are completely absorbed in the task at hand.
Leave a Reply