Meditation: A Beginner’s Guide
What is meditation?
Meditation is a simple, yet life-transforming skill that can help you relax, enhance your self-understanding, and develop your inherent potential. If that sounds a bit vague, that’s because there are many types of meditation that are done for different purposes.
meditation focus
A concentrated meditation technique is to focus on a single point. This could involve watching your breath, repeating a single word or mantra, looking at a candle flame, listening to a repeating gong, or counting beads on a rosary. Since focusing the mind is challenging, a beginner can meditate for just a few minutes and then increase the duration.
mindful meditation
The mindfulness meditation technique encourages the practitioner to observe wandering thoughts as they pass through the mind. The intention is not to engage with or judge the thoughts, but simply to be aware of each mental note as it arises. Through mindful meditation, you can see how your thoughts and feelings tend to move in particular patterns.
Other meditation techniques
There are several other meditation techniques. For example, a daily meditation practice among Buddhist monks focuses directly on cultivating compassion. This involves visualizing negative events and reframing them in a positive light, transforming them through compassion. There are also moving meditation techniques such as tai chi, kung chi, and walking meditation.
What are mantras?
Another term that comes up a lot when talking about meditation is mantra. What is a mantra? Simply put, a mantra is a word or sound that you repeat throughout a meditation to help focus the mind. “Mantra” comes from Sanskrit: man is the root of the word “mind” and tra is the root of the word “instrument”. Mantras help us disconnect from that stream of thoughts that constantly flow (sometimes precipitously) through our minds. Please note that not all forms of meditation use mantras.
how to meditate
Newcomers to meditation are often intimidated. They imagine a monk sitting in the lotus position for hours on end on top of a mountain. But the reality is that meditation is much easier and more accessible than most people realize.
Here is a simple 10-step beginner’s guide to meditation:
1. Sit tall
The most common and accessible position for meditation is sitting. Sit on the floor, in a chair, or on a stool. If you are sitting on the floor, it is often more comfortable to sit cross-legged on a cushion. Comfort is key. Now imagine a string extending from the top of your head, pulling your back, neck, and head toward the ceiling in a straight line. Sit tall.
2. Relax your body
Close your eyes and scan your body, relaxing each body part one at a time. Start with the toes, feet, ankles, shins and work your way up the entire body. Don’t forget to relax your shoulders, neck, eyes, face, jaw, and tongue, which are common areas where we hold tension.
3. Stay still and silent
Now that you are sitting upright and relaxed, take a moment to stay still. Just sit. Be aware of your surroundings, your body, the sounds around you. Do not react or try to change anything. Just be aware.
4. Breathe
Direct your attention to your breath. Breathe quietly, but deeply. Activate your diaphragm and fill your lungs, but don’t force your breath. Notice how your breath feels in your nose, throat, chest, and belly as it goes in and out.
5. Establish a mantra
Mantras can have spiritual, vibrational, and transformational benefits, or they can simply provide a point of focus during meditation. They can be spoken aloud or silently to yourself. A simple and easy mantra for beginners is to say silently with each breath, I am inhaling, I am exhaling.
6. Calm your mind
As you focus on your breath or mantra, your mind will begin to calm down and be present. This does not mean that thoughts will stop arising. As thoughts come to you, simply acknowledge them, put them aside, and return your attention to your breath or mantra. Don’t dwell on your thoughts. Some days your mind will be busy and full of internal chatter, other days it will remain calm and focused. It is neither good nor bad.
7. When to end your practice
There is no correct length of time to practice meditation, however when first starting out it is often easier to sit for shorter periods of time (5-10 minutes). As you become more comfortable with your practice, meditate longer. Set an alarm if you prefer to sit for a predetermined period of time. Another option is to decide the number of breaths you will count before finishing your practice. A mala (garland) is a useful tool to use when counting breaths.
8. How to end your practice
When you are ready to end your practice, slowly bring your mindful attention to your surroundings. Acknowledge your presence in the space around you. Gently wiggle your fingers and toes. Begin to move your hands, feet, arms, and legs. Open your eyes. Move slowly and take your time getting up.
9. Practice often
Consistency is more important than quantity. Meditating for 5 minutes every day will reward you with much greater benefits than meditating for two hours, one day a week.
10. Practice everywhere
Most beginners find it easier to meditate in a quiet space at home, but as you get more comfortable, start exploring new places to practice. Meditating outdoors in nature can be very peaceful, and taking the opportunity to meditate on the bus or in your office chair can be an excellent stress reliever.
Meditation is a simple, effective, and convenient way to calm your busy mind, relax your body, ground yourself, and find inner peace amid the chaos of everyday life. Start meditating today and reap the rewards.
benefits of meditation
Studies on the relaxation response have documented the following short-term benefits to the nervous system:
• Low blood pressure
• Improved blood circulation
• Lower heart rate
• Less perspiration
• Slower respiratory rate
• Less anxiety
• Lower blood cortisol levels
• More feelings of well-being
• Less stress
• Deeper relaxation
So, having read all the benefits of meditation along with a guide to meditating too, I don’t think there should be anything stopping you from practicing it from now on!