How to start meditating? Meditation is a relaxation practice that’s been around for thousands and thousands of years. It’s actually something that everyone can do and benefit from it.
Meditation allows the mind to attain a state of neutrality. Start meditating, it’s a way of coming to understand and work with your mind, so you can get the best out of it.
Meditation is living your life as if it really mattered. That means you got to be here, in the present moment for it with awareness and with a certain degree of kindness towards oneself and others.
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How To Start Meditating?
Start meditating is a process of getting to know your own mind. For a beginner is sitting in a chair with your eyes closed, head facing forward, straight back, feet flat with your hands just relaxing on your legs.
In general, Buddhist monks are sitting cross-legged with their feet facing up. This is the proper way to meditate.
In general, newbies find this position to be uncomfortable. If you want, you could try it, but it would be easier to just sitting normally in a crisscross position with your legs.
Once meditation becomes a daily habit, then you can try moving towards the Buddhist monk position. If you are only planning on meditating one time per day, meditate in the morning is very good to start your day.
How Long Should You Meditate?
It recommends going for about five to 10 minutes. But it’s really important to set an alarm because if you don’t, you will always be thinking to yourself, has it been 10 minutes yet, should I stop?
The whole point of meditation is not to think. Also, quality is better than quantity here. Being totally present and mindful for 30 seconds is way better than being a little bit present and mindful for 10 minutes. So longer is not necessarily better.
Should you listen to music or not?
This one is really up to you. But for beginners, I would suggest listening to a very calm, relaxing piano song or maybe just something like nature sounds. Personally, I like to meditate without music. Meditating without music is totally fine as well.
What To Think About When Meditating?
There are many different meditation techniques, but the one that is usual practice is mindfulness meditation. The whole idea around it is to just focus on your breathing.
When you are sitting down, you need to inhale through your nose, then exhale through your nose. But the key thing here is that you have to focus all of your attention on your breath, like the sensations of the air, hitting your nose, how the air fills your body and lungs, the slight pause between your inhale and your exhale.
This focused attention is the thing that will get your brain to stop thinking. Many beginners who try meditation will say things like, “I can’t do this, meditation just doesn’t work for me”, “I some have itches”, “I’m still thinking”.
It’s completely normal and to be expected to experience all of that stuff. I’ve been meditating every day for five years, and I still have thoughts coming into my brain, but if you keep breathing, and you trust the meditation process, those thoughts and those itches will eventually go away.
However, if you really are struggling not to think, just inhale through your nose, stick your belly out a little bit as if you’re filling up your belly with air. This is actually known as belly breathing, and it’s actually the most relaxing way to breathe. If you try this, you will feel so much better, even throughout your day-to-day life.
How Can You Make a Habit of Meditation?
The best way to build this habit is to establish a habit trigger. A habit trigger can be anything that triggers you to think about the habit that you’re trying to build.
So if you’re meditating in the morning, I would recommend you using something like the shower as your habit trigger.
So right after you shower, it’s time to meditate. Or maybe you can tell yourself that you can’t have your morning cup of coffee or even your breakfast until you meditate.
And if none of that works, you can always just place a big sign on your door that says, you can’t leave the house until you meditate.
Meditation Daily Benefits
What meditation daily benefits for us? Meditate every day, has a lot of benefits for the meditators, even if you are a beginner.
A lot of studies have shown that meditating lower depression, anxiety, stress, even less physical pain. Meditation increases confidence, your immune system, and it also raises your levels of empathy.
5 Reasons To Start Meditating
#1 Meditation improves learning, memory, and self-awareness
Long term practice of meditation increases grey matter density in the areas of the brain associated with self-awareness, compassion, and introspection.
Grey matter is made up of the cell bodies of nerve cells. So basically, the more grey matter you have in a certain area of your brain, the smarter you’ll become in that certain area.
Self-awareness is the number one most important trait when it comes to being successful in business, relationships, school, or really anything at all in life.
#2 Meditation decreases feelings of loneliness
Studies indicate that mindfulness meditation training is useful in decreasing feelings of loneliness which in turn decreases the risk of morbidity and mortality.
When you practice meditating and you decrease that feeling of loneliness and you decrease that incomplete feeling, you’re much more likely to find the right person who will make you truly happy.
#3 Meditation lengthens your attention span
With all the distractions in our lives every day, this is more important than ever. If you do this on a regular basis, you will be able to focus on a certain task for much longer without getting distracted.
It does not have to be a lot of meditating. In fact, a study has shown that if you practice meditation for only four days, this actually could be enough to increase your attention span.
#4 Meditation helps fight addictions
The word addictions don’t necessarily mean big addictions. It’s not like being addicted to drugs or alcohol but it’s just about small addictions.
Some addiction like constantly checking your Instagram, your Facebook messages, or just your emails.
The mental discipline you can develop through meditation may help you break dependencies by increasing your self-control and awareness of the triggers for addictive behaviors.
#5 Meditation reduces stress and anxiety in general
Another study indicates that meditation practice reduces the grey matter density in the areas of the brain related to anxiety and stress. Meditators were much more able to attend moment focus.
All that means is if there was a problem that entered the meditators’ life, it is much easier for them to move on to the next thing and it’s much easier for them to address the problem.
While someone who doesn’t practice meditation, oftentimes, they get so hung up on that one problem, it could ruin their whole day and even ruin their week sometimes.
Different Types of Meditation
There are many different types of meditation you can practice. Here 6 different types of meditation you can fit into your daily routine
1- Mindfulness Meditation
Mindfulness is the deliberate process of being aware of our movements, thoughts, and surroundings and noting them in a non-judgemental fashion.
It can be done in any place, at any time for as long or as short as you want. Mindfulness is an excellent form of meditation for anyone who struggles to find time in a day to switch off.
2 – Transcendental Meditation
Meditators take two 20-minute periods a day to sit comfortably while repeating a very specific mantra in their mind.
This can significantly reduce symptoms of trauma and intrusive thoughts, according to a recent scientific study.
3 – Zen Meditation
The ancient technique has practitioners sit in a comfortable position and focus on freeing their minds from invasive thoughts.
There’s a number of ways this can be done but the simplest is just to be quiet and let your mind empty.
4 – Movement Meditation
Movement meditation comes in many different forms. Typically people will strike a series of poses but you could just go for a walk.
The key is to pay attention to your body. Notice the tension in your muscles and the ends of your fingertips as you stretch out.
5 – Spiritual Meditation
You might think spiritual meditation is only for the deeply religious. But that’s far from true. In fact, everyone can practice it. You don’t need to pray to a certain deity, any higher power will do.
That could be the Universe, Mother Nature, or a ray of light. The key is to find a quiet spot and just submit to that higher power. It’s all about accepting who you are. Through acceptance, you’ll find inner calm and peace.
6 – Focused Attention Meditation
Focused attention meditation asks you to fill your mind, rather than empty it. All you need is something for your mind to focus on.
That could be noise, smell, or mental image. Put all your attention into that focus point, letting it wholly consume you.
When you’re just starting out with focused attention meditation, it can be difficult to concentrate on anything.
However, you can train your mind to improve your concentration over a period of time. Start with 3 minutes and work towards half an hour.
I encourage you to start meditating, it will make a big difference in your life. Practice meditation has changed my life. I hope it has the same positive impact on your life.
If you want to take a step further and start meditating easily, click below to receive your free meditation mp3 audio.