Are you a beginner in Meditation. Or have you never meditate in your life.
Today we are going to talk about how to meditate for beginners. I am going to guide you. So you can start reaping the benefits of Meditation.
The information I am going to give you today is taken from a book, that has been recommended by just about every forum on the internet on meditation.
This book is called: Mindfulness in plain English.
Technically you can meditate anywhere you like because it is an exercise for the mind.
However, there is an optimal way to meditate. It is best to avoid meditating in bed because we tend to fall asleep.
Meditating on the floor with your back up straight is actually considered to be the most formal and beneficial way to meditate.
This is because it keeps you wide awake and allows you to sit for long periods of time.
The first thing you need to keep in mind is your feet.
A lot of well-seasoned "meditators" will preach about how your feet need to be on top of each other.
However, for the majority of the people who are starting out in meditation, it is perfectly fine to have them crisscrossed on top of each other. (sitting like a pretzel.)
Your arms resting on your thighs and your hands are on top of each other to form a cup shape.
Your thumbs can touch – it’s up to you. What is important is that your arms feeling relaxed. Your back is straight and your head is completely level. (Not tilted upwards or downwards.) Just forward.
In terms of what to do with your eyes. You have an option of meditating with your eyes open or your eyes closed.
However, for most beginners, I would recommend meditating with your eyes closed as it is easier to concentrate (focus) with your eyes closed.
If you do choose to meditate with your eyes open. Do not focus on something in front of you.
Instead, look into the distance.
Now before you start your meditation you want to set an alarm. This is because time tends to feel a lot slower when you first start meditating.
So setting an alarm helps to prevent a constant need to wonder how long you have meditated or got left in this session.
First-time meditation I would recommend you start with just 5 minutes on the clock.
As you make meditation a daily practice and getting used to sitting doing it I would increase it.
Most people recommend meditating between 10 and 20 minutes.
Here is where it gets tricky. Now there are many different forms of meditation. Some focus on things around you.
Some involve reciting words in your mind, the one you will be learning today is one of the most common forms of meditation and it is called mindfulness breathing meditation.
It is very easy to learn and is considered to be just as powerful as any other kind of meditation.
The focus of breathing meditation is: Well, you guessed it. On your breath.
First, you want to make sure that you are breathing through your nose. Then all you want to do is focus all of your attention on your breath.
Observe the way that the air feels as it flows through your nostrils.
Observe the way your breath transitions from inhale to exhale, observe that little pause between inhaling and exhaling.
Observe every single aspect of the way it feels. Do not judge it. Do not criticize it. Simply observe.
What you will quickly notice is that thoughts will start appearing in your mind and they will distract you from doing this simple task.
When you notice your mind wondering like this simply pull the focus back to the breath.
This is how you train your mindfulness muscle.
Now most people that meditate for the first time, will find it extremely hard to focus on just the breath for even a couple of seconds. (Ask me I know.)
You will find yourselves lost in thought quite often. This is totally normal. So don’t criticize yourself if it happens. Which, it probably will.
All you have to do is simply bring your attention back to your breathing.
A good trick that I personally use is to focus my attention on the little bridge between inhale and exhale. That little pause where your body transitions between the act of inhaling and exhale.
When meditating try as hard as possible not to move.
I know the urges to fidget will rise while you meditating session.
This is normal. This is to be expected. Simply bring your focus back to your breath and it will eventually go away.
And that is all there is to it. It is a very simple exercise. What is important is to know is how often you work on it.
And how much time you put into it. By making it a habit you will notice that you are able to have your entire focus on your breath for longer and longer periods of time.
Think of this as your mindfulness muscle getting stronger and stronger.
In order to really start seeing the benefits of meditation, you should start meditating on a daily basis.
My routine is 12 minutes a day every single day when I wake up or during my lunchtime. Some people like to do it twice a day. (like Arnold Schwarzenegger who does it 20 minutes a day when he wakes up and 20 minutes when he goes to bed.)
As long as you make it into a daily habit.
That is the most important factor.
Well, first of all, you have to be doing it daily.
The length of each session also plays a part in how fast you will see the benefits.
But ultimately it is hard to say because it does differ from person to person.
Certain people are less mindful in general. Due to the way they were brought up it will take them a little bit longer to start seeing the benefits.
In my personal experience, it took me about a month of meditating every single day before I noticed any benefit at all.
I found myself to be in a better mood overall and was less likely to get consumed by certain negative emotions. As I continued to practice I noticed more and more benefits along the line.
Here you can listen to a guided meditation to help you to learn meditation.
And that’s it. Meditation is very simple. It’s just the act of making it into a daily habit that is hard.
That is why I started using this useful little autopilot tool.
(You can have a look here if you feel you also need to meditate on autopilot.)