Step-By-Step Guide To Start Practicing Meditation For Beginners
Do you want to find a moment of calmness in your hectic day-to-day life? There is no better way to do that other than meditating! Many people get anxious when they think about meditating. However, it’s quite easy and anyone can do it. If this is your first time trying this practice and you are wondering how to go about it, then this article is meant for you. Here is a step-to-step guide for beginner’s meditation.
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Establish what you want to achieve and leave no room for excuses
You cannot get yourself into something fully unless you know why you are doing it. The same goes for meditation. Your first step is to determine your reason for practicing it. If you really want to begin, you should recognize all the reasons why meditation is good for you:
- It reduces stress and improves your ability to work under stressful conditions
- Enhances your self-awareness
- It regulates your mood and anxiety
- It improves your emotional and mental well being
Get rid of excuses
You can always find a reason not to meditate. How many times have you said, ‘I just never have the time,’ when asked why you do not practice meditation? That is just one of the many excuses people give for not meditating. Others claim to be too stressed, lacking experience in how to do it, being fidgety, or fearing to fail because they tried before and did not succeed. These are the ones making you miss out on the opportunity of improving your life. Eliminate them and just do it. Meditation doesn’t require much of your time. Practicing it for a few minutes every day is enough for you to notice a change in your mood.
Find a quiet place
When you are distracted it will be difficult to relax. Look for a place away from distractions. If that place is your living room, avoid any noises by switching off your radio or television. You can also wear noise-canceling headphones to block all noise. The fewer distractions there are, the more you can focus and have a satisfying session.
Sometimes, however, it can be difficult to find a quiet place to meditate. In such instances, you can practice mindfulness by not ignoring the sounds around you. Instead, focus on these sounds and let them take your mind off your negative thoughts. Listen without any judgments, and just let them come to you as they are.
Comfort is crucial when meditating. Wear loose clothes or any others that make you feel confident. To begin, find a comfortable place where you can sit for two to three minutes. As a beginner, you can practice mindfulness while seated on a chair or a zafu (meditation cushion). Your posture is also important. Sit cross-legged with your back straight, then place your hands on your lap or the knees. You should not slouch as this could hurt your spine. Start small by adopting this pose for at most 5 minutes. As you get used to meditating, you will be able to do it for longer periods.
While sitting, close your eyes, and pay attention to your breath. Do not try to control or force the intensity and pace, instead, breathe as naturally as possible. You will notice that as time progresses, your breaths become deeper. Focus on inhaling and exhaling. Feel the air fill your lungs. Feel your chest move as you inhale and exhale. Deep breaths enhance mindfulness and reduce your levels of stress and anxiety. You can relax and focus better after practicing this.
Stay awake, alert, and relaxed
You do not want to fall asleep as you meditate. It is okay to be comfortable, but not too much that you sleep. Thus, you must find a balance between alertness and relaxing. If you sleep during this exercise, that might be an indicator that what you need is not meditation, but a good night’s sleep. While in a state of meditation, stay alert and focus on your thoughts. Don’t beat yourself up if you can’t completely focus.
Even the most experienced people have moments when the mind wanders and they lose focus. The good news is that whenever you lose concentration you can always refocus. You can remain alert by counting every breath you take. When your mind wanders, you will simply begin counting from ‘one’ again and focus on the present.
Meditation is fun and is meant to help keep you feeling calm and free of stress. Don’t be too hard on yourself. Do not give up or think that you have failed at it if you can’t focus or keep still for long periods. If your shoulders slump or your leg becomes numb due to staying in one position for too long, it is okay to move, but don’t do it too much.
As with many other things, practice makes perfect. Keep training and soon you will know how to meditate like a pro. That is the step-by-step guide to practice meditation for you as a beginner.
Start practicing today!
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