Meditation is a practice that has been used for centuries to improve mental and physical well-being. If you're interested in learning how to start meditating, you've come to the right place.
In this article, we'll provide a step-by-step guide on how to get started with meditation, as well as tips and tricks to help you make the most of your practice. Whether you're a beginner looking to reduce stress and improve your overall well-being, or an experienced meditator looking to deepen your practice, this guide will provide you with the tools and resources you need to get started.
Looking to start your meditation journey as a beginner?
Here are some easy steps to get you started:
Make sure the place you are mediating is neither too dark nor too bright. Bright rooms can distract you, and dark rooms can make you feel sleepy.
Sitting in the same spot might help increase your ability to concentrate. Your body will start to associate this area with meditation, and nothing else.
Choose the time that fits your schedule. Some people feel like meditating in the morning, others prefer evening or late night.
Ideally, your meditation should be in a space free of pets, distracting loud noises or other people, especially when you are just starting your meditation practice. In the future you may find it easier to meditate with other people or even outside in nature.
Your body should not experience discomfort during meditation. This is not a marathon of how long you can sit, or how long you can bear the pain. The goal is to be comfortable in your body while allowing your attention to be focused completely on the object of concentration.
Wear loose and comfortable clothing, nothing should take your attention from the meditation session.
Not all meditation sessions need to be sitting sessions. Walking meditation, mantra meditation, and many others are also options to explore. Though for beginners we recommend to start with sitting meditation.
One of the main points is to keep your back straight. Even if you are sitting in a chair, do not slouch, strive to maintain a perfectly straight back.
As you sit down to meditate, take a moment to check in with your body. Are there any areas of tension? Take a few deep breaths and try to release any tension you may be holding.
Next, let your eyelids relax. You can choose to close your eyes completely, or keep them partially open without focusing on anything in particular. If you prefer to use an object of concentration, make sure your eyes are relaxed and your gaze is soft.
Finally, allow your lips to relax into a slight smile, with your mouth closed. The important thing is to find a comfortable position that allows you to relax and be at ease.
Hands Position - Mudra
As you begin your meditation, you can choose to sit with your hands resting palms up on your thighs, or you can adopt a more traditional position with your hands together.
Another option is to use a mudra, which is a hand gesture often used in Buddhism to signify different states of mind or to evoke certain energies. To use a mudra in meditation, you can try holding your arms slightly away from your body and gently bringing your hands together as if holding a beach ball. Place your left hand over your right hand, palms up, with your thumbs touching.
If your arms are short or you're seated on a chair, you may find it more comfortable to rest your hands on a cushion placed on your thighs. Experiment with different positions and find what feels most comfortable for you.
Set a timer
How long should a meditation session be? It's generally recommended to start with short meditation sessions, especially if you're new to the practice. A good starting point is to aim for 5-10 minutes per session. You can also do several short sessions throughout the day if that works better for your schedule.
As you become more comfortable with meditation, you can gradually increase the length of your sessions by adding a minute or two each week. However, it's important not to push yourself too hard or try to do too much too soon. It's better to start with shorter sessions and work your way up gradually, rather than trying to do a 25-30 minute session from the outset and potentially becoming overwhelmed or discouraged. The key is to find a balance that works for you and allows you to enjoy the benefits of meditation.
Use a timer rather than a clock so that you won't have the distraction of checking to see how much time you have left. If you are sleepy, the timer may also keep you from falling asleep for longer than the time you've allotted.
Starting a meditation practice can be a simple and rewarding experience. By setting aside a dedicated time and space for meditation, finding a comfortable position, and focusing on your breath or a mantra, you can begin to cultivate a sense of calm and clarity in your daily life. Remember to be patient with yourself, as meditation is a skill that takes time and practice to develop. Don't get discouraged if you have trouble focusing or if your mind wanders - this is normal. Just gently bring your attention back to your breath or mantra and continue with your practice. With consistent effort, you'll be well on your way to reaping the many benefits of meditation.