Meditation 101: How to Meditate For Beginners
Benefits, Tips, and Step by Step Guide to Meditation
Are you a meditation skeptic like I was? Or maybe you’ve dabbled but the habit didn’t stick because you weren’t able to quiet your mind long enough to get into that blissful relaxed state? Oh, I hear ya. My practice was at least 3 years of start and stop before something finally clicked.
Meditation is not a one size fits all model, so we will review a few basics then I’ll uncover the massive benefits and you’ll be burning incense and chanting in no time. Just kidding, but I promise you - with consistent practice you can plan on experiencing a range of mental, emotional and physical benefits.
First, let’s get the important things out of the way.
Rules for meditating:
There are no rules.
What do I need to meditate?
Absolutely nothing. I mean, you could certainly buy a fancy pillow and some mala beads, however it is not necessary. You don’t even have to sit in an uncomfortable position on the floor. You are free to lay down (although you may fall back asleep), sit on the couch or anywhere else you feel that you can get into a relaxed state.
If you don’t read any further, the biggest takeaway should be that you can’t mess it up. Don’t get discouraged if your mind wanders - it will! You will undoubtedly think about groceries, things on your to-do list, or immediately be fixated on the fact that your nose is itchy. Acknowledge your thoughts as distractions, then gently bring your focus back to your breath. Remember that meditation is not the absence of thoughts.
“Thinking is the natural activity of the mind. Meditation is not about stopping your thoughts. Meditation is simply a process of resting the mind in its natural state, which is open to and naturally aware of thoughts, emotions, and sensations as they occur.
- Mingyur Rinpoche”
Meditation Techniques for Beginners
There are several different meditation styles. Some of the most popular, and perhaps oldest techniques, are mindfulness meditation (focusing on the present moment), visualization (using all your senses to picture a relaxing experience or place) and mantra meditation (silently repeating a word or phrase like love, focus or Om). Here are ways to practice each one.
Mindfulness Meditation
Sit where you are comfortable, upright but not rigid.
Close your eyes or choose an object to focus on that is in your line of sight.
Breathe naturally and focus on your breath. In and out, without overthinking it.
Continue for a few minutes, catching your mind when it wanders and gently bring your attention back to your breathing.
If you feel that you’re breathing is altered because you are focusing too much, try to pay attention to sensations in your body, or what you hear or smell in the moment.
If it helps, set a timer for 3 minutes the first day, 4 the next and so on.
Visualization Meditation
Begin with a favorite place in mind, the beach or an image that you find relaxing.
Imagine being there right now… the sounds, the smells, the sand under your feet.
With your eyes closed, continue to picture this place and absorb yourself into the experience.
Stay here for as long as it takes to feel your body completely relax.
Mantra Meditation
Choose your word, or mantra. It can be anything! I have used peace, love, or visualized the word relax.
Repeat your mantra silently in your head. At your own pace, over and over.
If your mind wanders (when your mind wanders, wink wink), bring your thoughts back to your word.
Guided Meditation
I personally started with guided meditations (free on my phone) in the beginning because I was self proclaimed terrible at meditation. I needed that seductive voiced Aussie, Andy from Headspace to tell me exactly what to do. Ok, maybe his voice wasn’t seductive, but it was relaxing and he made me want to listen more. The app gave options for 1, 5, 10 and 20 minute meditations by category and that felt very tangible to me. It rewarded you for consistent streaks of practice, and after a week of gold stars, I didn’t want to let Andy down. After about 2 weeks when I upped my minutes and stopped being terrible at it, WOWZA, I actually started noticing a difference. Honestly, my husband and kids did too. I took it as a backwards compliment when they told me I wasn’t yelling as much. Meh.
I've heard great things about the app Calm, as well as Aura and 10% Happier. You can also do a quick search on YouTube for 10 minute meditations, or what ever floats your boat. My suggestion would be to go with your gut instinct and see what happens.
Benefits of Meditation
I’m gonna say it. Meditation is one of the most useful things you can do for yourself. Plus, it’s FREE, quick and simple. I will emphasize that I said simple, and not easy. Here are the most common benefits, all of which I can honestly say I experience because of meditation.
Improved focus throughout the day
Clarity of thoughts and understanding of yourself
Better sleep
Less stress and anxiety
More compassion towards yourself and others
Better memory
Improved communication & strength of relationships
Ability to be more present
Strengthens intuition
Allows for self-healing
The last 2 benefits I experienced with more consistent practice (once I graduated to being able to meditate in silence and allow for a better “connection”. I would add that I felt a general sense of peace and an "it's all good" attitude.
If you happen to be a geek like me, you may enjoy the scientific research of these additional 76 Benefits of Meditation.
During meditation your heart rate slows and your blood pressure will drop, causing you to become physically relaxed. Did you know that it is impossible to feel stressed and relaxed at the same time?
Recap & Meditation Tips
Choose a time of day (preferably morning) when you can sit without distractions.
Start with short, realistic time frames.
Use music or guided meditations if you feel too distracted.
Try to make it a routine (benefits are only experienced if done regularly).
Be kind to yourself.
Reward yourself for consistent practice.
Now, you beautiful thing, give your self permission to set your ego aside, get to know your mind and fall in love with your new mindfulness habit.
If you need any extra support, I'm here for you.
“You should sit in meditation for 20 minutes every day… unless you’re too busy, then you should sit for an hour.”
— ZEN SAYING
