Meditation is helpful to observe and clear the obstacles of our busy minds. It could seem easy however people are typically unsure wherever to start out and whether or not they’re doing it correctly.
So, after plenty of research, we have found some of the best and most simple ways to initiate this mindful process. In this article, we are going to discuss some of these guaranteed easy steps that you will find very beneficial for meditating and kickstarting your journey toward enlightenment.
Table of Content :
What does Meditation do?
Meditation is an exercise derived from Hinduism and Buddhism. The purpose of meditation is to make you internally calm and focused no matter what is going on around you. Meditation is a historical practice. Today, scientists are nevertheless coming across all of its benefits. Regular meditation enables you to take charge of your emotions, increase concentration, and lower stress.
Educators, spiritual leaders, and mental health professionals have developed dozens of forms of meditation. This variety shows that regardless of personality or lifestyle, a form of meditation works for most people.
How to Meditate?
There are numerous ways and practices present in today's world for meditation. But, we have chosen the best and more convenient form of it for an absolute beginner which is known as mindfulness meditation.
The following steps will be talking about the process of meditation :
1. Stretching
Getting relaxed before meditating is an important key factor. Meditation involves sitting in the same place with the same posture for a certain duration of time.
That's why it is important to release any kind of tension and prevent stiffness. Also, meditation needs the active participation of our mind. For that reason, we have to overcome any sort of laziness too.
Doing a couple of stretching exercises prepares your mind and body for meditation.
- Try to have a Yoga session before sitting.
- You have to sit straight for a certain amount of time. So, stretch your neck and backbone.
- your legs will be in a crossed position and for some people it might be a little uncomfortable. That's why stretching the legs are also important.
2. Select Environment
Choose a calm and peaceful environment. Meditation should be practiced in a quiet place. A quiet environment will allow you to focus on what you are doing and will help you to have any kind of distraction. Find a place where you will be free from distraction during meditation.
- If you are doing it in your home, find the quietest room or place. Avoid hampering noises entering your room. Try to turn off any noisy components of your room.
- If possible turn the lights off because in a dark room distraction gets minimalized.
- Scent of your selected place is also important as it helps to uplift our mind. So, keep that in mind while choosing your place.
- If you like to listen to music, play natural sounds or some other soothing music that helps you to make relax.
- Meditating outside of your home is also a good idea to consider. Go to a park or a garden and sit under a tree or any area full of natural beauty but try to avoid the polluted area.
3. Select Time and Duration
Timing and duration as another important factors while meditating.
You have to find the best time in the whole day for this session. Many aced meditators advised meditating during the early morning or the start of the day because your mind becomes calm and energetic after waking up.
Next comes the duration. As a beginner, you can try meditating for a shorter period and after that gradually increase your duration session after session.
- After deciding the duration and time try to stick with that when you do it on regular basis. Try not to give up at first. Meditation takes time and practice.
- Try to use an indicator of how much time you're doing it. The alarm clock can be a useful tool in this. So, set a gentle alarm or reminder to alert yourself. Make each duration your goal.
4. Sit
Sitting in the right posture during meditation will make you more comfortable. Once you're in a suitable position, focus on the rest of your back. Starting with your base, think of each vertebra in your spine as balancing on top of each other to support the full weight of your torso, neck, and head.
Close your eyes as it will help avoid distraction. It will also make you relax.
- While sitting place your hands on your lap and palms facing upward.
- You can sit on a chair or a cushion or on your yoga mat.
- Try wearing loose and light clothes. It will help you feel free while sitting.
- Try to find a position that allows you to sit in a balanced, tall, and upright position.
- Make sure the posture you are seated in doesn't seem painful to you.
5. Follow your Breathing
Imagine a spot above your navel and focus on that spot. Try to observe the rise and fall of your abdomen as you inhale and exhale. Do not consciously change your breathing pattern. Just breathe normally.
Focus on your mental imagination on something to guide your breathing.
- Try to focus on breathing.
- Your mind may start to wander. It's natural for beginners. But you have to make sure that your effort eventually wins.
- Try chanting Mantras. Repeat that mantra over and over again slowly which will eventually make your mind think of nothing.
Some other Useful Tips:
- Take professional guidance to enhance your skills. If you need more guidance, consider taking a meditation class with an experienced teacher. You can find a range of different course types by searching online.
- With the advancement in technology try using mobile applications that encourage your goal.
- Read spiritual books that will motivate you to meditate.
- Maintain a healthy lifestyle, healthy thoughts, and good company of people around you. Feel your heart with compassion and love towards others.
- Practice regularly and be consistent with it. Developing any healthy habit takes time and effort. By doing it regularly you can be a master of doing anything.
- At first, don't worry too much about the quality of the meditation itself. Your meditation has been successful as long as you feel calmer, happier, and more peaceful at the end of the practice.
- Focus on the process and experience of meditation itself, and don't bring the desires and obsessions that distract you from everyday life into your meditation practice.
Last Words
We can motivate ourselves to exercise by remembering that dissatisfaction and negative emotions are contagious – by their very nature, they tend to hurt others. As the saying goes, love goes hand in hand. It's more important to remember those good intentions and good feelings are just as contagious. Just think of others. Even a small gesture of goodwill can have a ripple effect. When you smile at someone, they are touched and smile at you.
Blessing others begins with kindness and the thought of taking care of ourselves. Taking care of our mind starts with meditation.
So, I hope that you have found this step-by-step beginner-friendly article helpful, and following these ways and meditating regularly will help you to prevail in peace and tranquility in your mind. If you have any queries you can comment below. I will help you to answer any of your doubts.
FAQs
What does deep meditation feel like?
Deep meditation feels like a certain kind of awareness that is filled with peace and tranquility. Going through this can lessen your emotional pain and stress on your mind making you conscious of yourself.
What is the best time for meditation?
The benefits include better concentration, the better analyzing ability of a situation, better decision making, and many more.
How much time does it take to see the benefits of meditation?
Seeing the benefits of meditation can take up to 6-8 weeks. The benefits include better concentration, the better analyzing ability of a situation, better decision making, and many more.