Meditation, an ancient practice that helps to control our own mind and consequently our own life and discover ourselves. It’s about training in awareness and getting a healthy sense of perspective. But how exactly does one meditate? If you’re a beginner looking for a step-by-step guide to meditation, you’ve come to the right place.
Step 1: Find a Quiet and Comfortable Place
First things first, find a quiet and comfortable place where you won’t be disturbed during your meditation session. This could be a room in your house, a garden, or even a quiet corner of a park. The idea is to find a place where you can relax without distractions.
Step 2: Set a Time Limit
If you’re just starting out, it can be helpful to choose a short time, such as 5 or 10 minutes. As you get more comfortable with meditation, you can gradually increase this time. There’s no hard and fast rule about how long you should meditate. It’s more important to have a regular and consistent practice than to meditate for a long time.
Step 3: Sit Comfortably
Find a position that allows you to be both relaxed and alert. You can sit on a meditation cushion, a chair, or even on your bed, as long as you’re comfortable. Try to keep your back straight, but not stiff. Rest your hands wherever they’re comfortable—on your knees, in your lap, or at your sides.
Step 4: Focus on Your Breath
Close your eyes and turn your attention to your breath. Notice how it feels as you breathe in and out. Don’t try to control your breath in any way—just observe it. If your mind starts to wander, gently bring your focus back to your breath.
Step 5: Notice When Your Mind Wanders
It’s completely normal for your mind to wander while you’re meditating. When you notice this happening, simply observe it without judgment, and then bring your attention back to your breath.
Step 6: Be Kind to Your Wandering Mind
Don’t judge yourself for the thoughts that come up, or get frustrated because your mind is wandering. This is all part of the meditation experience. Instead, practice observing without judging, and return to your breath.
Step 7: Close With Kindness
When you’re ready to end your meditation, open your eyes. Take a moment to notice how your body feels and the state of your mind. And remember, every meditation experience is unique—there’s no right or wrong way to meditate.
Meditation can be a challenging practice, especially when you’re just starting out. But remember, like any other skill, meditation requires practice. Don’t be too hard on yourself if you find it difficult at first. Just keep showing up for your practice, and you’ll find that it gets easier over time.
In addition to these steps, there are also many different types of meditation you can explore. These include mindfulness meditation, loving-kindness meditation, transcendental meditation, and more. Each type of meditation has its own unique benefits and techniques, so feel free to explore different types to find the one that works best for you.
Remember, meditation is not about achieving a certain state or feeling a certain way. It’s about becoming aware of what’s happening in the present moment without judgment. It’s about learning to be with whatever is, without trying to change it or push it away. And most importantly, it’s a practice—a journey, not a destination.
So, take a deep breath, find a comfortable spot, and begin your meditation journey. Happy meditating!
References:
- “How to Meditate.” Mindful, https://www.mindful.org/how-to-meditate/.
- “Meditation 101: Techniques, Benefits, and a Beginner’s How-to.” Gaiam, https://www.gaiam.com/blogs/discover/meditation-101-techniques-benefits-and-a-beginner-s-how-to.
- “Meditation: A simple, fast way to reduce stress.” Mayo Clinic, https://www.mayoclinic.org/tests-procedures/meditation/in-depth/meditation/art-20045858.
