What is meditation?
Meditation, particularly mindfulness meditation, has grown in popularity in recent years. While meditation can be fairly simple, there are a few typical misunderstandings and misconceptions about the practice you should avoid if you’re new to it.
What are the misconceptions about meditation?
There are a few misconceptions about meditation. Many people see meditation being performed by a hippie or some other character in the film as a joke. Some may think that meditation is only performed lying down or in a cross-legged position where you must be still and quiet.
This is a traditional style of meditation. However, various forms of meditation are more active, including walking a labyrinth or engaging in tai chi or qi gong. It is also possible to engage in meditation while doing the dishes or other tasks.
I have been meditating for a few years and I find it to be a great way to deal with stress, feel calm, and a great way to clear my mind before going to bed.
16 Best Tips to Start a Meditation Practice for Beginners
1. Get in a comfortable position
Slouching may feel good for a few minutes, but it takes more strength than you realize to maintain poor posture. Allow your skeleton to sustain your weight by sitting up straight.
2. Begin gradually
It only takes a couple of minutes to get started. There are two good reasons for this. It’s simpler to be obedient when you only have to sit for three minutes at a time. It is also difficult to meditate for an extended amount of time if you are inexperienced.
3. It’s all about the breath
Your breath anchors you to the present moment and keeps your thoughts focused. The breath is not something to be concentrated on deeply; rather, it serves as an anchor to sustain awareness of the present. The mind enjoys keeping itself busy. It’s a difficult habit to break. Please be patient.
4. If necessary, count
Count your breaths if you’re having trouble staying focused on your breathing. What helps me is by counting to four. For instance, I will breathe in for four counts, hold for four counts, and then exhale for four counts.
5. Pick the right time for you
Sometimes life gets in the way and we may find it hard to find time for ourselves. My favorite time to meditate is right before bed because that is when it is the quietest. Some may prefer to meditate early in the morning. Anytime you choose is fine just make sure it is a time you can get a few minutes in.
6. You can keep your eyes slightly opened or closed
As a beginner, you may feel more comfortable keeping your eyes slightly opened and then you may want to start meditating with your eyes closed. Some meditators may find it easier to stay focused and alert while some may find that having their eyes closed allows their mind to wander more or they may fall asleep.
I prefer to meditate with my eyes closed but it is up to you which method you feel most drawn to do.
7. Recognize thoughts but don’t concentrate on them
While meditating, it is natural for the mind to wander, this is called having the ‘monkey mind’. When you find your mind wandering, just take a deep breath, observe your thoughts, and gently bring your focus back to the breath.
8. Do not worry about where to place your hands
Most meditators have different preferences on where they want to put their hands. Some prefer placing their hands on both knees with their palms facing up. Others prefer placing their hands together in their lap. Some prefer to put their hands together in front of the heart as in a prayer position.
If you still do not know where to place your hands, simply rest your hands on your lap and relax. and make sure your arms and shoulders are comfortable.
9. Find a comfortable position
Not everyone finds it comfortable to sit with their legs crossed and that’s ok. Finding a position that is right for you will encourage you to stay on track and continue your practice. It’s okay to start your practice sitting in a chair or lying down.
It’s probably best not to start your practice in the lying position because you may fall asleep and if you are sleeping, you are not meditating.
10. Begin by stretching
Before trying to find a comfortable position, try stretching. This will help loosen up any stiffness you may feel in your neck or back. This can help you feel more comfortable in any position you choose.
11. Use a timer
Without a timer, you’ll find yourself fretting about the clock and constantly checking it. Set a dependable timer and you’ll be less distracted by the clock.
12. Think about joining a class
There are numerous free opportunities to meditate with other people. But if you’re not ready to join a class, there are many meditation apps you can download and use as guided meditations. Guided meditations are the best way to start your practice. Listening to someone guide you through your meditation can be helpful and the guide can help you stay focused and will let you know when time is up.
My favorite go-to meditation app is Unplug. This app has a variety of meditations to include meditations to help you sleep.
13. Take advantage of every opportunity to meditate
All thoughts should be treated the same. They’re just phenomena passing through. Let them go and return your attention to the breath.
14. Be persistent
If you’re meditating each day with the full intention of improving,
you’ll eventually become a skilled meditator.
15. Each week increase your meditation time By 5 Minutes
Avoid the temptation to progress too quickly. Ideally, you’ll look forward to your meditation sessions. Progressing too quickly causes restlessness and agitation.
16. Remain patient
It seems like it should be easy to concentrate for a few minutes, but
the mind likes to stay busy. It’s a challenging habit to break. Be patient.
Conclusion
Meditation can bring you both mental and physical benefits. Use these tips when
beginning to meditate and you’ll quickly become skillful at a practice you can enjoy
for the rest of your life.
