For many people, meditation is more like a last resort. They turn up to meditation only for healing. And once they feel better, they stop doing it. Meditation isn’t a medicine. It is not just a stress buster or a pain reliever. It’s much more than that.
Meditation is a simple exercise that can be practiced by anyone. It doesn’t matter whether you have any mental, physical, or emotional weakness or not. Meditation is for everyone!
But getting started with meditation the right way may be a little hard. A lot of people might struggle with basic meditation exercises such as controlled breathing or idle sitting etc.
After all, doing nothing is the toughest job!
Meditation requires a lot of focused breathing and sitting. It may sound somewhat easy but the human mind can be easily distracted. Past regrets and future worries can easily divert your attention. The mind is a junction of thoughts and memories. It naturally tends to wander a lot.
Apart from these psychological hazards, there may be other physical reasons which can discourage first-time meditators from keeping up. Falling asleep, getting restless while sitting, body pain, and lack of time management, to name a few.
But when performed properly, meditation can be a life-changing experience for you. Through this post, I’ll try to clarify all your doubts about meditation. I’ll show you the right way, to begin with, meditate for longer sessions, and to get the most out of it. But first, I’ll shed some light on its benefits.
Meditation is a simple exercise that can be practiced by anyone.
Why Meditation is Good?
So, the question that arises here is: What’s in it for you?
Meditation brings consciousness into your life. Regular meditation not only heals mental and emotional illness, but it improves the overall quality of your life. It boosts your focus and strengthens your attention. It brings awareness to your day-to-day life. Meditation can bring about the “peace of mind” which is so hard to get by in these chaotic times.
Here are some benefits of meditation in particular:
The impact of meditation on your well-being is huge. Its benefits are too many to be counted.
Why Meditation is Important?
Meditation is an easy sport. You don’t need any equipment or a coach. All you need to do is spare a few minutes daily. 10-15 minutes of meditation a day is enough to bring positive changes.
Meditation is more like adding focus and attention to your general routine. Breathing, sitting, lying, and walking are normal functions of everyday life. Meditation refers to carry out these basic functions with awareness.
So basically, getting started with meditation needs no gears, no trainer, or membership. And, most importantly no extra efforts.
Meditation involves a lot of controlled breathing though. And, it is something we’re doing all the time, but without awareness and control. Being aware of what you’re doing in a present moment is the main purpose of meditation.
There’s no need for gears, trainer, or membership when you start meditation.
Breathing is a common feature of all forms of meditation. We’re breathing all the time anyway, but mindlessly. Meditation helps you gain control over your breath. During meditation, you breathe mindfully. You’ll learn to control and maintain every inhale and exhale in a smooth and steady flow.
Once you have control over your breath, you’d be able to control your emotions too.
A lot of times, we react negatively with anger, hatred, envy, and other cold emotions. With meditation, you can have a better hold on your thought process. You’d be able to process the information with an open mind and save yourself from needless embarrassment.
Why Meditation Works?
Meditation isn’t a hype; It works!
There is an intimate bond between you and nature. An invisible connection between you and everyone else. But most of us have detached ourselves from that natural relation. Our minds are too absorbed in the practicality of life that we forget the non-material.
Meditation helps you build that connection again. It calms your mind down to reach a stable state. It relaxes your psyche to reach its true potential.
There’s a divine source of energy within everyone. It’s responsible for strength, growth, healing, recovery, and much more. It’s what lets you wake up daily after a long jolly sleep. It’s what reawakens all those organs every morning and makes them function. This very source is responsible for the overall growth of your mind and body. I mean you didn’t have to go out and buy a bigger arm every year. My point is that the source of growth and healing is inside you. And meditation helps you connect with that innate source on a deeper level. That’s what makes meditation so effective.
Meditation helps you calm your mind down to reach a stable state.
Meditation isn’t something you adopt from the outside world. It is already in there, within you. You’re not learning a new skill here but working on a reflex that is already there. The reflex of focus or attention.
When you meditate, you train your mind to focus. You’ll learn how to stay in a present moment without letting your mind wander. It will help you keep your stress down, make good decisions, and react better. Meditation makes you non-judgmental and fair-minded. It brings enlightenment.
Most first-timers find it hard to maintain the focus but don’t worry. It happens to every noob. Try these simple steps and I’m sure you’ll enjoy it too.
Getting started with meditation with these baby steps!
1. Enjoy every breath!
Like I said before, breathing is something we’re always doing. You know it but not truly in sync with it. A few minutes of labor or a little sign of trouble can easily pump up your heartbeat. It can make you breathe restlessly.
Meditation helps you gain control over your breath. Breathing is the invisible thread between you and nature. When you meditate, breathe in and out with your nostrils. Try to focus on every inhale and exhale. Thoughts, memories, and important moments of your present life may interrupt your focus. That’s ok, don’t lose patience, it’s just temporary.
Every beginner goes through this initial phase of meditation which may include a lot of distraction and interruption. But with practice, you’ll overcome any sort of disturbance.
Soon you’ll be able to focus and deal with uninvited thoughts without getting distracted. Over time, you’ll be aware of every breath you take. You’ll be conscious of it all the time. And, you’ll be in a meditative mood all the time.
Don’t get that wrong, being in a meditative state all day, is somewhat of a golden treasure of meditation!
When you meditate, you gain control over your breath.
2. Please be seated.
You can sit in any position you feel comfortable with. You can sit on a chair, a cushion, or you can sit on the ground cross-legged. You don’t have to have a perfectly straight arched back or slouched either. But a moderate position free from any hardship. You can use extra cushions if you like.
Once, you’re cozy enough, dwell on that breathing. You can close your eyes or keep them open. If you can’t focus with your eyes open, you can close them. Again, your mind might start strolling. Remember to stay with it. As soon as you realize that you’re getting lost in thoughts, just bring the focus back to breathing.
In a few days, it’ll be a piece of cake for you. It’ll all become natural to you. You’ll be able to sit for longer without losing your focus.
You might feel sleepy while sitting, that’s okay! It’s a good sign. It means your mind is calming down. After a few sessions, you’ll be able to resist falling asleep during meditation.
3. Lie down
Lying down is another easy way to get started with meditation. You can lie down flat on your back with legs spread out or you can rest your calves and feet on a chair seat.
Let loose your body. Close your eyes or keep them open. Now breathe in and out. Focus on your breathing.
It’s best to do this practice right before sleep. It’s okay if you fall asleep while doing this meditation.
This exercise can also be used as a complete body scan. It is an advanced version of mindful exercise.
Once you’re comfortable in this position and can breathe in a controlled manner, you can modify it. Just try and feel the sensations running throughout your body. You may come across slight tickling in any area of your body. Simply feel it because that’s how you’re training your mind to bring awareness into your life.
Lying down is one of the easiest ways to meditate.
4. Play some music
Music can help you a great deal in getting into a meditative mood. There’re many brain waves or 432 Hz music which is created specially to balance your frequency with that of nature.
Playing meditation music can intensify your focus. Ambient music can help you build a stronger connection with the unknown.
You can turn it off once you begin or keep it on throughout your meditation.
5. Be gentle to your mind
Your mind will toy around. It is naturally curious. So, bringing it to an inactive and stable state may be quite challenging initially. But don’t give up just yet.
Keep practicing and when your mind wanders, gently bring back your focus on breathing.
(TIP: You can use any person, object, or special moment from your life to maintain your focus.)
6. Beware of sensations
When you meditate, you’ll come across many sensations in different parts of your body. You might feel a little itch or agitation in your muscles. Don’t panic. It’s very normal to feel these sensations.
Keep in the same position and maintain your focus on breathing.
7. Set-up a timer
Setting up a timer to meditate is a great way to get started. Slowly increase the duration from 5 minutes to 6, 6 to 7, and so on. Meditating for longer durations won’t be easy in the beginning. But gradually you’ll be able to meditate for longer periods.
Using a timer to meditate will gradually help you meditate for longer periods.
Don’t set up a timeline to move from one duration to another. Rather let it increase on its own. As the days go by, you’ll be able to increase the session time without facing any challenge.
There are some other tricks and objects you can use for better focus.
- You can burn incense sticks to calm your mind and get into a meditative state. Hem Frankincense Incense sticks are the most famous ones for meditation. Its long-lasting and mesmerizing aroma will calm your mind and help you meditate properly. Click here to get one for yourself.
- You can place plants around you while you meditate.
- Mood lights is another way to prepare for meditation.
- You can also use a Tibetan singing bowl to get focused.
Here’s a combo of Tibetan singing bowl, a cushion, and a mallet. Click here to buy one (they run promotions from time to time)..
So, to recap, meditation helps bring awareness, consciousness, and enlightenment into your life. It strengthens your natural ability to focus. It helps you connect with that inbuilt source of energy.
Meditation makes you non-judgmental and open-minded. It’s a powerful stress and pain reliever and a superb anti-depressant. It helps you get rid of negative emotions and react better. It sets your mind right and refines your thought process. Motivating enough?
Meditation helps you become aware, conscious, and enlightened in your life.
By following the baby steps mentioned above, you’ll be able to meditate the right way. If you can keep up with these instructions, I’m sure you’ll see changes in your behavior and attitude within a few days.
Getting started with meditation is challenging for a while. But after a few sessions, you’ll be comfortable. Once you’re able to meditate without losing focus, you’ll enjoy it. And, once you start enjoying it, there’ll be no turning back.
It’ll be your lifestyle before you know.
Well then, waste no more time and get to it. Happy Meditation!
A freelance writer, a poet and an avid reader. He’s a passionate wordsmith who believes in writing content which is simple, beautiful and informative. He’s a practised communicator coached by British Academy.
Apart from being a playful scribbler, he’s a hardcore music fan and loves exploring space and science. He is also a spiritual soul and fitness enthusiast. Yoga, meditation and workout are some of his favourite health activities.