6 Easy Steps to Mediate for Beginners
Let’s get one thing clear about mediation. You don’t have to be a yogi master to reap the benefits of meditation. You don’t have to chant, sit for long hours or master challenging positions. Forget what you’ve seen in the movies! For beginners, meditation can seem daunting, but never fear. Don’t say “no” to meditation before you’ve even tried it.
Meditation can’t be beat when it comes to managing stress!
Meditation, when all is said and done, is a very simple practice that allows its participants to find peace and comfort. It is a practice that uses repetition, focus and redirection.
Here are six steps for mindful meditation that will get you started on your path to meditation paradise:
Find a quiet place
Go find yourself the Promise Land of Quiet Places and get your mindful meditation on. That place could be in an office, in your bedroom, on your front porch, or even in a tree house. Just pick any place that is going to be your quiet haven for however long you choose to meditate. Do whatever works for you!
Find a Good Time
Anytime can be meditation time. Really! The best time to mediate is different for everyone. Simply find a time when you won’t be interrupted. Yeah, that isn’t always easy, but how about mediating for a few minutes during your lunch break at work or getting up 15 minutes early to have some quiet mediation time? Starting with as a little as five minutes of mindful meditation can go a long way toward helping you relax.
Finding the right amount of comfort for your meditation time is essential. Sit relaxed, but with good posture. You can sit on the floor, on a chair, on your bed or on a meditation cushion. Heck, you can even lay down if you don’t think you will start sawing logs or do walking meditation. Once you’ve found your comfort spot, just closing your eyes and focusing on the present moment.
Focus on Your Breath
In, out, in, out, and feeling the rise and fall of your abdomen with every breath. To narrow your concentration even more, focus on the inhalations and exhalations as they move through your nostrils. Now think, “Breathing in” and “breathing out” with each breath. When your mind starts to wander (or has been on a long vacation) no need to worry or beat yourself up for being a bad meditator! Just come back to the breath again.
Connect with Your Body
Do a cursory scan of your body and take mental note of the sensations in each section. Pay attention to tight spots, relaxed spots, warm places and cold places. Notice if your stomach feels empty or full. Is there any tingling in any part of your body? You don’t need to change anything. Just observe.
Notice when your mind starts to wander. It will, but don’t worry because that’s what brains were made to do! So when it does, gently guide it back and refocus on your breathing once more. That is meditation–the process of refocusing and redirecting your mind.
When you combine all the steps, you will have accomplished mindful meditation and a calmer self.