How to meditate – Simple guide for beginners
If you’re someone who’s always busy getting things done, it’d seem alien to you to sit quietly and breathe. You’re not the only person who finds meditation strange because far too many people are caught up in busy lifestyles.
Since you want to know how to meditate for beginners, we’d ask you to take it as a challenge of learning and unlearning yourself. Meditation takes you through deeper aspects about your life that you’re foreign to as yet. We’re here to tell you what meditation is and why you must do it.
What is meditation?
Meditation trains our mind similar to how we train our body through fitness. According to East Asian Cultures, meditation is equivalent to sports. Different meditation practices need different skills and it all relates to controlling our mind.
The primary objective is to attain mindfulness where a human mind can focus on a particular thing. With regular meditation practice, a person becomes more attentive, aware, and has better mental clarity. It gives us the power to be emotionally calm and helps us get better in the work-front.
How to learn meditation?
Please note, we are an affiliate with this program. We chose to promote it across other programs, due to its benefits and especially the friendliness of the program for beginners.
The digital world makes almost everything possible online, so you don’t need to go out looking for meditation classes. If you want to follow a proper meditation routine and know how to live to the fullest, you should sign up for the LiveAndDare program.
It takes you into the journey of Giovanni Dienstmann – an international author and meditation teacher. He has penned down his teachings, practices, and experiences, which will help you master your mind and your life.
If you sign up for the online course, you will go through a complete guided meditation program. It includes the four practices of self-transformation that eventually helps you fight stress and anxiety.
To improve your overall wellbeing and to become more mindful, learn meditation in a systematic way and live a limitless life.
Reasons why you should meditate
If you’re in two minds about why you need to meditate, we will give you the most important reasons:
People primarily do meditation to improve self-awareness. We are so caught up in busy lifestyles that most of us fail to have a self-connection. Meditation is an effective way to focus at a moment and give time to yourself.
Meditation takes you away from negative emotions and leaves you in a calm state of mind. It is a form of self-healing process that our brain needs. Once you learn the meditation techniques for beginners, you will realize how it rejuvenates you and nurtures your mind.
Meditation helps you become more mindful and that improves your sleeping pattern. Many insomnia patients are asked to attend meditation sessions to help them heal faster. The technique of listening to your breath relaxes our brain and stimulates good sleep. You must meditate for 2-5 minutes before going to bed if you face sleeping disorders.
Meditation improves our immune system, lowers cholesterol, and also reduces blood pressure. If you read this article about meditation benefits, you’d know that it keeps you away from heart diseases.
If you’re someone who tends to procrastinate at work or lose focus, you need to meditate every day. The practice will help you improve at work because it helps you concentrate better on what you’re doing. Meditation clears your mind and that also helps you focus better on one thing rather than on multiple things.
Anxiety is a cognitive state that is related to our inability to control emotional responses. It happens to us when we feel worried about something and we can’t keep calm. With meditation, we become more mindful and can regulate emotions properly.
One of the many reasons why people turn to meditation is its power to fight stress. When you meditate, it helps you focus on your mind and eliminates a stream of jumbled thoughts. These thoughts are often reasons that cause you stress. If you meditate regularly, you will be able to fight stress and start becoming a quick problem solver.
Keeps you happier
Meditations make you more mindful and let you see life in different perspectives. You start taking things easy and learn the purpose of how things flow. Every situation becomes clearer to you and your actions work accordingly. Meditation keeps you happy and lets you live life at large.
If you want to know why you should meditate regularly, you must read the meditation for beginner book right away. It will give you the best guide to meditate and tell you why you need it more often.
Meditation beginner guide
To know the answer to how to meditate beginners, you need to check out the tips below. It will help you get started and then we’d take you onto a more comprehensive guide:
Clean up the mess
If you’re planning to meditate indoors, we’d ask you to keep your room clean and tidy. A messy room can make you feel uncomfortable and is easily distractive. Since you have to come to a calm state of mind, start with a positive ambiance.
Sit and relax
You won’t know how to meditate properly until you have a comfortable posture that lets you relax. Meditation needs your body to be at peace, and any point of discomfort can disrupt your session. You can either sit straight on a chair as you place your feet firmly on the ground or sit on the floor in the Easy Pose.
The best time to meditate is early morning and it’s best if you follow it up with an exercise routine. When you calm your body after an adrenaline rush, it keeps your senses more alert. You can either meditate in the open air or in a quiet room that allows in the morning rays.
Inhale and exhale
Close your eyes and breathe by inhaling and exhaling deeply. Repeat the process 10 times and try to understand how your body feels. You might have distractive thoughts or you might find yourself anxious or tired. But you must start again to do it right.
Just the way you count the number of times you do an exercise, count every time you inhale and exhale. It will help you concentrate on your breath and allow every part of your body talk.
Clear your mind
A beginner’s mind is bound to wander but that shouldn’t be a reason to give up. You need to know how to motivate yourself to tick through the entire session and start all over if needed.
It might leave you frustrated during the initial days, but you need to repeat the practice to get better. After around 5-10 days, your mind won’t get as distracted as before and then you go into deeper meditation practices.
The importance of consistency in Meditation
Meditation is one of the finest routes that take you deeper into yourself and expresses aspects you didn’t know. It helps you understand yourself better and allows you to measure every action you take.
If you treat meditation like a gym for your brain, you will realize that you’re going one step ahead towards fitness. Keeping your brain happy and calm is as important as nurturing your muscles, so incorporate this in your daily routine.
As beginners, you just have to motivate yourself enough to hold onto the practice of meditation.
You might not be able to do it every day or follow a proper routine initially, but do it every time you can. Remember that it is easy to start and stop, but you need to find a way to maintain the routine.
Allow yourself to indulge in the power of meditation and you will have changed your life for the better. It will help you understand more about the world and help you explore your purpose of life.
Frequently Asked Questions about Meditation for Beginners
How do you meditate for the first time?
As a beginner, you must start meditating by creating an environment that helps you become mindful. It starts by de-cluttering the room where you want to meditate or finding the perfect spot in the open air. You also need to choose what to sit on and then follow the right steps to start meditating.
How do you meditate for beginners?
You must maintain a comfortable posture for meditation and make use of a chair or cushion for that. Close your eyes once you’ve settled in the perfect posture and breathe naturally. Slowly, focus on your breath and see how your body feels when you inhale and exhale.
What do you think of when you meditate?
Most people think that meditation is only about clearing your mind and stopping all possible thoughts. However, meditation helps you focus on your attention. You might start by focusing on one thing but find your mind wander into another. You should stay allow the natural flow and rather than breaking your meditation midway.
How do you meditate in bed?
Meditating right before going to bed can ensure a night of relaxed and sound sleep. You must consider abdominal breathing where you put your focus on your breath. You should also spare a few minutes for mindful meditation and focus on aspects of your life. It will keep your anxieties away and help you sleep peacefully.
How long should a beginner meditate?
Beginners must meditate for 5-10 minutes every morning. If it seems too difficult for you, you can start with 2 minutes and then slowly move to 5 minutes.
How do you clear your mind?
When you are in solitude and have an environment to meditate you can sit and relax. This is the first step to clear your mind. You might have varied thoughts just before you start meditating so you must observe them but not get attached. Once you’ve acknowledged your thoughts, let them go and it will help you bring back focus to the present moment.
How should I sit while meditating?
Make sure your back is straight and your knees and hips are aligned when you’re seated on a chair. Place your feet firmly on the floor and start meditating. You can also sit on the floor and take the posture of Sukhasana or the Easy Pose. Beginners should avoid lying down and meditating as they have more chances to fall asleep.
How can I meditate without thinking?
Once you have a clean environment and you sit relaxed, your body will be eager to concentrate. You might have several thoughts right before you start, but if you slowly focus on your breathing it will keep your thoughts away. It might take time, and your mind might divert in-between. Even if you can concentrate for 1 minute at stretch, it will be helpful. Start slow and gradually you will be able to keep distractive thoughts away.
Should you listen to music while meditating?
You have to be very selective about the music you listen to while you meditate. Music must help you meditate better and not distract you. Calm musical beats are perfect for meditation.
How to meditate daily?
To put meditation into daily practice, you have to get into a routine. If you commit to exercising every morning and end it by meditating for 5-10 minutes, you will follow a good routine. Keep an alarm handy for the initial days. Once you get used to your routine, it won’t be a problem.
How to meditate on God?
To meditate on God, you must learn a few verses from the Holy Scripture you follow. These lines must include a meaning that makes a difference in your life or helps you connect with God. When you sit to meditate, you can repeat the verses and strengthen your relationship with God.
How to meditate deeply?
It will take you time to meditate deeply. You need to have a calm body and a happy mind. You must know your intentions and affirmations. Deep meditation is possible when you accept your distractions but you’re too focused to let it matter to you. Practice meditation every day to be able to deeply meditate.
So why to join the meditation program for beginners?
If you’ve come so far, obviously you’re interested in meditation and you’re interested in getting started. Just start, it’s probably the hardest thing in the world, to start something, learning, diet, gym, meditation ?
For me, even though I consider myself a strong person who knows how to make decisions, there are things that were difficult for me to start, or more accurately to say, I could not start or persist for a while, although I knew how important they were to me, for my health.
In such cases, my method is to create a commitment through another side, such as a gym membership. As soon as I signed up for a gym, I put myself in a framework, got a commitment and actually created an external situation that made me go to the gym even when I did not feel like it.
I didn’t invent this method ? but I found it quite effective for some of the cases, definitely not for all cases…
So if this is your case, and you know the best if this is your case, do yourself a favor and take this commitment. You won’t regret.
The proven health benefits that meditation gives are worth their weight in gold. Low blood pressure, improved concentration, better sleep, better metabolic activity, and much more. Isn’t it worth a one-month “risk”? two months?
The risk is almost negligible in terms of benefit and in any case, it is always possible to cancel so that even this “risk” does not really exist.
In this case, you can use the program as a trigger that will give you the initial push that might allow you to go on alone later, but again, you know yourself better than everyone else and so you know whether you can stay alone in meditation or need a frame.
Unfortunately, our body does not wait for our decisions, and if we neglect it, it responds accordingly, without waiting until we decide to make a change.
So like the Chinese proverb says:
“The best time to plant a tree was 20 years ago. The second best time is now.”
Here are the links for you to start: