A Beginner’s Guide to Meditation
In the fast-paced world we live in, finding moments of peace and tranquility has become increasingly important. Meditation, an ancient practice with roots in various cultures, offers a pathway to inner calm and mental well-being. This beginner's guide aims to demystify meditation and provide you with the tools to embark on your own journey of self-discovery and mindfulness.
Understanding Meditation: Do your research.
Meditation Defined: Begin by understanding what meditation is. It's not about emptying the mind but rather cultivating awareness and focus. Explore different cultural and historical perspectives on meditation to appreciate its diverse roots. By breaking meditation down by perspective, you may be able to better learn what needs you have, and how different forms of meditation can help and aide your journey.
Benefits of Meditation: Delve into the numerous benefits of meditation, from stress reduction to improved concentration. Scientific studies increasingly support the positive impact of regular meditation on mental and physical health. Get nerdy and curious!
Getting Started: Make a safe space.
Choosing a Quiet Space: Create a serene environment conducive to meditation. Start by minimizing distractions, and setting the right ambiance, include scents and pieces of comfort that allow you to feel relaxed. It also may be nice to choose a time every day where you can meditate, set an alarm on your phone as a reminder.
Comfortable Seating: Learn about different meditation postures and find the one that suits you best. Whether it's sitting cross-legged, using a chair, or lying down, comfort is key to a successful meditation practice.
Breathing Techniques: The many choices.
Focus on Breath: One of the fundamental aspects of meditation is breath awareness. Discover simple yet effective breathing techniques to anchor your attention and promote relaxation. There are many different types of breathwork so if one does not suit you, explore other options. Many meditative breath techniques can be found on Youtube with easy to follow demonstrations. Remember that getting comfortable with breathwork takes time and patience. These are muscles just like your biceps and hamstrings, stay dedicated to the practice to increase your feelings of success and comfort.
Guided Meditations: An incredible tool.
Introduction to Guided Meditations: If you feel overwhelmed or unsure of where to start with meditations, choosing a guided option is a great way to take the stress out of it. There are numerous aps (my favorites are Insight Timer and Headspace) that offer varying lengths of time and topics of focus. These are also great options if you are trying to fall asleep, and don’t want the fanfare of setting up your own meditation space and self guided practice.
Choosing the Right Guide: Select a meditation guide or instructor that resonates with you. Different voices and styles appeal to different individuals, so finding the right fit is crucial. Like breath work, try not to get discouraged if your first few options aren’t perfect. There is a huge world of guided meditation out there, and you WILL find one that works well for you!
Overcoming Challenges: There will be some.
Dealing with Distractions: We don’t live in a vacuum, so even though you set up a quiet space for yourself, it doesn’t mean it will always be quiet. Be prepared to come back to your meditation after distraction rather than quitting if distractions arise. The act of meditation IS bringing yourself back to the present moment. Perhaps you can choose to see the wondering mind as an opportunity to flex your meditation muscle and bring yourself back to what you feel in the now.
Patience and Persistence: Understand that meditation is a skill that develops over time. Embrace the journey, be patient with yourself, and persist through any initial difficulties.
Embarking on Your Meditation Journey: Let’s go!
The outline above leaves lots of room for you to discover a practice that works for you. Maybe you simply start by setting a timer for 1 minute, and try to listen to your breath. Choose a guided meditation. Stare at candle and watch the flames. The broader your can make your mental definition of meditation, the easier it will be to weave it into your busy life. We have a few guided meditations on our virtual platform, but please reach out with additional questions, recommendations, or just to let us know how it’s going. Meditation CAN change your life!
