Without a doubt, meditation can be great for your health. It is good for you in many ways, including feeling much calmer and reduce stress levels. However, for many people descriptions of meditation aren’t appealing, and it sounds like just another thing you don’t have time to do.
So in this article, I have laid down some basic instructions on how to meditate for beginners as well as address the common concerns most beginners may have.
One of the most valuable results you can see from meditating is that it will help you to understand your own mind. Before people begin meditating, they often don’t know what is going on in their own mind. Things will automatically happen, you complete tasks in a process. After meditating for a short period of time, you will be more and more aware of your surroundings, the choices and decisions you make also.
These tips aren’t aimed at helping you to become an expert in meditation, but to get the foundations correct for starting out as a complete beginner.
Choose a quiet and relaxing environment
Find a nice, quiet place where you won’t be disturbed for fifteen minutes or longer. Sit down, relax and rest your hands on your lap. You can sit on the floor cross-legged with the support of a meditation cushion, or on any chair with your feet resting on the ground. It is not necessary to force yourself into a lotus position if you are not used to it.
Regardless of how you sit, it is important to maintain the natural curve of your back. That means no slouching. People with chronic back problems who cannot sit for a prolonged period of time can explore other meditation positions.
Start out slowly
This may seem quite easy to do, but start off with 2 minutes of meditation. Start with just two minutes a day for a week. If that goes well, increase by another two minutes and do that for a week. If all goes well, by increasing just a little at a time, you’ll be meditating for 10 minutes a day in the 2nd month, which is amazing! But start small first.
Understand the principles of meditation.
Beginning meditators often think the goal of meditation is to get to the point that they can focus without becoming distracted. A more useful goal is becoming aware of when your mind has drifted sooner.
Breathe slowly and deeply
Close your eyes softly. Direct your soft, unfocused gaze downwards. Begin by taking a few slow and deep breaths — inhaling with your nose and exhaling from your mouth. Don’t force your breathing; let it come naturally. The first few intakes of air are likely to be shallow, but as you allow more air to fill your lungs each time, your breaths will gradually become deeper and fuller. Take as long as you need to breathe slowly and deeply.
Don’t worry too much that you’re doing it wrong
You will worry you’re doing it wrong. That’s OK, we all do. You’re not doing it wrong. There’s no perfect way to do it, just be happy you’re doing it.