A newbie meditation guide: 10 Tips on how to meditate for beginners
Say the word ‘meditation’ and many people start to think of monks, chanting and clouds of incense, but meditation isn’t just about that. Meditation is a way of quietening your thoughts for a while, relaxing and feeling the present. Many people, not just the spiritual gurus or monks, find great benefits from short periods of meditation in their day. If you are new to meditation or have wondered what it’s all about, then read these ten tips on how to get the most of meditation:
1. Sit up straight
Our first tip on how to meditate for beginners is to learn how to sit up straight. You don’t need to adopt body bending yoga poses to mediate; the most common position for meditation is just sitting on the floor. Sitting cross legged on the floor or on the sofa is the most comfortable, and then sit up straight, with your head looking straight forward and sit tall.
2. Slowly and gradually relax each part of your body
Close your eyes and work your way through your body, gradually relaxing each part. Start with your feet and toes, think about them and relax them. Work your way up your body, relaxing each part as you go, until you have relaxed your face, neck and eyes too.
3. Focus on your breathing
Another tip on how to meditate for beginners is to learn to concentrate on your breath. Breathe deeply, but quietly, filling your lungs with each breath. Feel how the air is quietly flowing in and out of your body, as you breathe, all the time keeping yourself relaxed and calm. Some people recommend counting your breaths, to help you keep your focus.
4. No fidgeting! Stay still and silent
Stay calm, be still and silent and become aware of your surroundings and the noises around you, but don’t react to them, just be aware.
5. Rest your attention on one thing
Next tip on how to meditate for beginners is to rest your attention on a single thing, or a single mantra, to stop your mind from wandering around. This one thing can also be a piece of pleasant soothing music, your own quiet breathing or an object, and this is why you will hear some people who meditate chanting or humming.
6. Let your mind become calm
Now that your body is relaxed and you have a mantra to focus on, you can let your mind become serene and calm too. This means trying to ignore the thoughts and worries that will be coming into your mind, by gently pushing them aside and allowing your mind to become clear.
7. How long should you meditate for?
There is no right or wrong length of time for meditation, but as a beginner, you might want to start with just five or ten minutes, each session. As you become more used to meditation, you may then want to increase the length of your sessions.
8. Find time to practice meditation every day, as practice makes perfect!
Another good tip on how to meditate for beginners is to plan time for meditation every day. When you first start meditation, it might feel strange and a little awkward, or even silly, but as you continue to practice, you will find that meditation becomes more and more useful. If you just set aside five minutes a day, that will be enough to get used to the practice of meditation.
9. Where can you meditate?
You can actually meditate anywhere, but beginners usually find it easier to meditate at home. When you become more used to it, you could try meditating on the bus, a train or sitting outside in a park.
10. Finishing a meditation session
When you are ready to finish a session, bring your attention back to here and now, slowly. Open your eyes slowly and gently begin to move your hands, feet and arms around and, when you are ready, slowly get up again.
Feel free to read 10 important things you should know about meditation HERE.
Do you have some other tips on how to meditate for beginners?