If you’re seeking guidance on how to meditate the “right” way, here’s the liberating truth: there isn’t a singular method. The picturesque image of sitting cross-legged in a tranquil state might come to mind, but meditation isn’t a one-size-fits-all practice.
Meditation revolves around fostering relaxation and heightened awareness of thoughts and surroundings. It’s adaptable and shouldn’t feel like a burdensome commitment.
Allocating as little as 5 to 10 minutes daily to meditation is one of the main ways to relieve stress and improve sleep, along with multiple other benefits.
If you’re intrigued by these advantages or simply curious about meditation, use this guide to get you started. It’s designed to provide varied approaches to meditation, acknowledging that each individual may resonate with different techniques.
Understanding meditation – definition and valid benefits
Understanding meditation and how to engage in it isn’t a straightforward matter. One may compare meditation to various types of sports, emphasizing the diversity within this practice. Meditation can be any practice that fosters introspection and self-exploration.
In this article, our focus narrows down to mindfulness meditation due to its popularity, accessibility to beginners, and vast research backing its mental health benefits. Notably, studies predominantly highlight its positive impacts on depression, anxiety, and chronic pain.
Additionally, there’s emerging evidence suggesting improvements in sleep quality due to mindfulness meditation. There is also plenty of anecdotal evidence where practitioners report heightened connection, gratitude, and a deeper appreciation for life. Furthermore, mindfulness aids in managing challenging emotions while nurturing positive ones, such as kindness.
Defining mindfulness isn’t universally standardized, but experts generally agree on its essence: being fully present without judgment.
The mind often drifts towards the past or future, dwelling on planning, obsessing, or worrying. Mindfulness, in essence, involves redirecting the mind from these distractions to anchor it in the present moment, a practice crucial for cultivating mindfulness.
Meditation for beginners – a step-by-step guide
Embark on your meditation journey with these beginner-friendly steps:
- Pick a comfortable setting
Choosing a comfortable and tranquil setting is essential for an effective meditation practice. The aim is to find a place that suits your preferences and allows you to feel relaxed and at ease.
Contrary to popular belief, there’s no strict requirement regarding the sitting position during meditation. The key factor is to locate a serene environment where both your mind and body can unwind.
It’s not necessary to sit cross-legged on the floor if that doesn’t feel comfortable. You have the flexibility to choose alternative seating options that best suit your body and personal preferences.
Sitting on a chair, reclining on a couch, or even lying down can be viable options. The goal is to find a posture that allows you to relax your body while maintaining alertness and focus.
The chosen space should ideally be free from distractions and disturbances. This might involve selecting a quiet corner of your home, a peaceful outdoor area, or any location where you can minimize interruptions during your meditation session.
Remember, the beauty of meditation lies in its adaptability. Experiment with different settings and positions until you discover what works best for you. Ultimately, the goal is to find a space that facilitates your meditation practice and supports your journey towards inner calmness and mindfulness.
- Focus on your breath
Focusing on your breath is a fundamental and powerful aspect of meditation that can bring profound benefits to your mental well-being. This practice involves directing your attention to the natural rhythm and sensations of your breathing, which often goes unnoticed in the hustle and bustle of daily life.
Take notice of the inhalation and exhalation, observing the rising and falling of your chest or the sensation of the air flowing in and out through your nostrils. You can focus on the natural pace of your breath without trying to control or alter it. Simply observe its pattern and the sensations it creates within your body.
While concentrating on your breath, you may find it helpful to select a focal point in your surroundings to gaze upon. This could be a spot on the wall, a candle flame, or any object that allows for a soft, unfocused gaze. This gentle gaze helps anchor your attention as you continue to focus on your breath.
The aim is to maintain your focus on the breath and the chosen focal point for a few minutes. Initially, you might find your mind wandering or getting distracted by thoughts, sounds, or sensations. When this happens, gently guide your attention back to your breath without judgment or frustration. It’s normal for the mind to wander, and the practice involves gently redirecting your focus whenever distractions arise.
- Pay attention to your thoughts
The essence of meditation doesn’t entail achieving a completely empty mind. Meditation involves meeting thoughts with awareness and curiosity rather than striving for a thoughtless state. The aim isn’t to maintain absolute focus but to observe.
During meditation, when your mind drifts away, the practice is to notice this occurrence without judgment and gently redirect your attention to the focal point, such as your breath. It’s about acknowledging passing thoughts, whether they revolve around work concerns or body image, and then returning your focus to the meditation anchor.
Meditation enables us to assume the role of an observer, welcoming curiosity allows us to recognize the transient nature of emotions, understanding that feelings rise and fall within everyone.
Although it might initially feel uncomfortable, especially for beginners, this practice eventually lessens the intensity of even the most profound emotions like anxiety, shame, or sadness.
The core of meditation lies in observing thoughts with a non-judgmental attitude and gently guiding the mind back to the present moment, fostering a deeper understanding of the changing nature of emotions.
- Try STOP meditation – a quick on-the-go practice
For those days when allocating 10 minutes feels too overwhelming, there is an accessible on-the-go alternative known as STOP meditation. The acronym stands for Stop what you’re doing, Take a breath, Observe without judgment, and Proceed.
This practice can be seamlessly integrated into your day while performing routine activities like brushing your teeth at night or waiting for your coffee to brew. STOP meditation serves as a way to self-check without evaluating our experiences critically.
When practicing STOP meditation, if you notice yourself feeling stressed about dinner plans or upset about missing your morning run due to waking up late, acknowledge these emotions without attempting to alter or remedy them.
It’s about allowing yourself to observe and accept these feelings without judgment, fostering a sense of mindfulness and self-awareness amid everyday activities.
- Establish a routine
Consistency is key to reaping the benefits of meditation. To integrate mindfulness into your life effectively, set specific yet attainable goals tailored to your schedule.
Consider designating a particular time of day or selecting the number of times per week you’ll dedicate to meditation. Establish a routine that aligns with your lifestyle, such as meditating on weekends exclusively or practicing mindfulness during your daily lunch break.
By setting realistic goals that fit into your routine, you make incorporating mindfulness more manageable, increasing the likelihood of maintaining the practice consistently.
Creating a structured plan tailored to your schedule enhances the feasibility of integrating meditation into your daily life, ensuring a higher chance of sustained commitment and reaping the benefits of a consistent mindfulness practice.
- Use a meditation app to help you be consistent
Finding consistent motivation for regular meditation can be challenging, but using a meditation app might facilitate and enhance your experience. These apps offer features that can make the meditation process more accessible and engaging, such as:
- Push notifications for reminders – apps often provide push notifications, serving as gentle reminders to pause and engage in your meditation practice. These reminders prompt you to take a moment for mindfulness amid your daily routine.
- Guided sessions for varied techniques – guided sessions available on your phone introduce diverse meditation techniques and prompts. These may include loving-kindness practices that emphasize positive affirmations for self-compassion or body scans that guide you through focusing on sensations throughout your body, from head to toe.
By leveraging a meditation app, you can benefit from structured reminders and explore various meditation techniques through guided sessions.
These apps offer accessible tools that might make the practice more enjoyable and convenient, supporting your journey toward regular and fulfilling meditation sessions.
- Have patience and acknowledge small victories
Measuring the tangible benefits of meditation isn’t straightforward or universal. It’s not a linear process where a specific duration or frequency guarantees particular outcomes.
Rather than expecting dramatic changes, focus on subtle progress. Pay attention to small victories: Do you feel slightly calmer or more compassionate towards yourself and others? Are you experiencing improved sleep or finding solace in moments of solitude and deep breathing?
The key is to gauge how you feel. If you’re experiencing positive changes or simply feeling good, that’s a compelling reason to persist.
However, if maintaining a regular meditation practice feels burdensome instead of restorative, it’s acceptable to pause or explore other avenues for mental well-being.
The priority is to find a practice that suits you and promotes your mental wellness, whether it’s an alternative form of meditation (like mantra or transcendental), engaging in activities like yoga, journaling, or simply taking a refreshing walk outdoors. Adapt your approach to what feels manageable and comforting for your individual needs.