Basics of Meditation For Beginners
The basics of meditation are simple, focus on your breath. Meditating provides many benefits for your physical and mental health. Meditating is as easy as focusing on breathing in and out. Also, you don’t have to sit on the floor with your legs twisted in the lotus position.
I first tried meditating when I was a freshman in high school. My science teacher had us close our eyes and told us to breathe in and count to four. Then breathe out and count to four.
Many years have passed since then but I still remember that experience and how calming it was. So whenever I have felt super stressed I would do that breathing exercise. It also helps at night when I can’t turn off my mind to sleep.
I’ve never made that breathing exercise a consistent habit though. But now that I am older I want to find healthier ways to deal with stress. So I am trying to make meditation a part of my daily routine.
Here are the basics of meditation for beginners.
What is Meditation?
Meditation is a practice where you use a technique. An example of a technique would be mindfulness meditation. The purpose of meditating is to clear your mind and relax.
How to Get Started with Meditation
Try Guided Meditation
When you are a beginner to meditation, it can be hard to sit in silence and try to meditate. So it can be helpful to start with a guided meditation. This is where you listen to someone that is guiding you through meditation.
They will give you instructions on how to relax your body and clear your mind. Also, they will create different images for you to focus on. So you can get out of your current state of mind.
Use a Timer
Another problem for people who start meditating is not knowing how long you have been doing it. Or when you should stop. Not knowing the time or how long it has been can cause you to keep checking the clock.
Every time you check the clock, you’re getting out of the meditative state. To avoid this set a timer on your cell phone. So you can only focus on meditating and you know not to stop until the timer goes off.
Practice Your Breathing
Breathing exercises are often used with meditation. When you breathe in and out, you are focusing on the oxygen and your breaths. So you’re not thinking about other things.
Breathing also helps you to reduce your stress, relieve anxiety, and help to relax your body. Focusing on your breathing is a good habit to start when learning to meditate.
Consider Your Surrounding
You should have a quiet space where you’re alone and won’t have distractions. Turn off the television and the notifications on your phone.
Figure out a place where you won’t be interupted. You can try to meditate before anybody in your house wakes up. Or in the bathroom, while you’re taking a shower.
Different Types of Meditation
Meditating allows you to get into a place of complete calm and quiet. A place where you are thinking about nothing.
Many people think about sitting in one spot in a crossed leg position, but there are other methods you can try.
Mantra Meditation
Mantra mediation is a short word or phrase that you say over and over again out loud. This word or phrase helps you to focus so you can clear your mind.
The more you repeat your mantra, the more relaxed you get. And the more you can clear your mind. Sometimes sitting in complete silence can cause your mind to wander. If you repeat your mantra, it can help you to get to deeper levels of awareness.
Mindfulness Meditation
Mindfulness Meditation is when you are only focused on the present. You only focus on the current situation. Instead of worrying about the past. Or stressing about the future.
With mindfulness meditation, you focus on becoming more self-aware and stop judging yourself.
Zen Meditation
Zen Meditation is a type of seated meditation. You sit and focus on your surroundings instead of your thoughts.
You get into your mind to clear it out. Focusing on your breathing and not saying a word. It is a silent meditation where you get deeper and deeper into your subconscious to clear it out. You try to become at peace with yourself.
More About Mindfulness Meditation
Mindfulness is a way to think of only the current moment. And not become overwhelmed with thoughts of the past or future.
You are thinking and becoming aware of your thoughts and feelings. About what is happening right now.
How to do Mindfulness Meditation
Focus on your breathing
Foucusing on your breathing is an important part of meditation. Do nothing but inhale in and exhale out. Start letting go of all your worries and thoughts every time you exhale a breath.
Think about the present
Take a moment to think of what is happening right now. Don’t think about yesterday or a month ago or a year ago. Don’t think about what you will do next or plans for the future. Think about this moment in time only.
Envision each body part
Try thinking about each body part, if you can’t clear your mind. Concentrate and feel your fingers, arms, abdomen, back, shoulders, legs, and toes. Listen to your heartbeat and focus on the air exhaling out of your lungs.
Benefits of Meditation
It Helps You Sleep
Meditating on a regular basis can help you sleep better. If you lay in bed and think about a lot of different things, it is keeping you from getting a good night’s sleep. If you meditate in the evenings before bed, your mind is cleared and your body is relaxed.
Relieves Stress
Meditation can relieve stress. While you meditate, you aren’t thinking about anything else. For a few minutes a day, you don’t think work, relationships, kids, or money.
All the things in your life that make you feel stressed will fade away and you can be at peace. Over time, you find that you are able to start letting things go when you get used to what it is like to relax your mind. Even when new situations occur, you still have that calming sensation.
Physical Benefits
Meditation provides a lot of physical benefits. It helps boost your immune system. Since stress can have a negative effect on it. This can reduce infections and illnesses. It can also help to lower your blood pressure due to the relaxation.
Resources for meditations
Apps
- Headspace
- Serenity Insight Timer
Books
YouTube
The Last Thing You Need to Know About Meditation
The basics of meditation is to focus on your breath and clear your mind. Doing this for a short amount of time each day can lead to healthy benefits. Such as improved sleep, less stress, and boosting your immune system.
Meditation doesn’t require much. Only your dedication to doing it on a daily basis.
I hoped you enjoyed this post on basics of meditation for beginners. Have you tried meditating before? Let me know in the comments:)
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