Meditation for Beginners: A Step-by-step Guide
Meditation relaxes, rejuvenates, and calms the mind by improving focus and concentration. It brings clarity of thought. A daily practice of meditation makes you feel peaceful and gives you the inner strength to face life’s challenges. But embarking on a regular meditation practice can be daunting, especially for beginners. Here are a few pointers that might help.
Find a quaint corner
You don’t need a personal studio or an entire room for your meditation practice. A small undisturbed corner of your house, where you can find stillness, is all you need. Pick a quiet and comfortable place with pleasant surroundings for a calming experience.
Get comfortable in your seat
You don’t have to sit cross-legged to meditate if you are not comfortable. Any posture, in which you can sit for a long time comfortably, is good. Prop yourself up on a couple of pillows or roll some blankets under if that helps. The only thing to remember is that you need to keep the spine erect.
Do it daily, even if it’s for a minute
Committing to practice is really all it takes to see the desired results. If you think meditation will bring to you calmness and clarity of thought, it will, but only if you show up. Many yogis swear by practicing at the same time and same place, day in and day out. But it doesn’t really matter when or where you practice. Simply take a minute out of your schedule.
Do not think about the hows
If you are thinking about the right posture or technique, or if your breathing is right, or if this is how it is supposed to feel like — you are reverse meditating. Do not get caught up in the hows. Instead, just do it.
Just stay with your breath
Most of us think that meditating is about being without thought or being completely still. Your brain is constantly working and it’s difficult to get a moment’s break. Your mind will wander and thoughts will arise. Just keep bringing your attention back to your breath. This will help you stay aware of your thoughts without getting attached to them.
There is no wrong
Meditation is a process of getting to know yourself. It is a mental exercise, which makes you more aware of your thoughts, feelings, and emotions. Do not try to stop, control, or regulate your thoughts, as it can lead to frustration. There is no perfect way to meditate. And if you are still figuring out what it is that you are supposed to do, try this out:
Count your breath backwards
Sit erect and begin counting your inhalations and exhalations backward, starting from 20 and eventually building up to 100 or even 500. This is an easy yet effective way to center yourself for a short practice.
Give thanks to the world
Meditation is all about mindfulness and awareness within. Listing out things that you have and are grateful for, will help you focus your attention on life’s positives.
Observe your thoughts
Imagine you are sitting on the bench of a park and all your thoughts and feelings pass by. Let them arise naturally and disappear inevitably, without getting too attached or involved in the process.
Focus on sensations
Focus on different sounds and sensations — the birds chirping, the cool breeze, the scent of fresh grass. Keep your attention moving from one sensory impulse to another. This develops the attitude of letting go and creates a sense of detachment.
Also read: How Does Yoga Help in Stress Relief
Meditation is the art of looking within to create a core of stillness and mental wellness. It helps relieve stress and prepares you to handle problems in a calmer manner. It’s an arsenal much needed in this day and age, so begin meditating today.