Meditation for beginners can be a good start to practicing mindfulness.
Have you wanted to practice meditation but never started? Well, you’re not alone because so have I. As the world around us falls deeper into dismay for the masses and not the few, sometimes finding a way to center ourselves just might help.
And you’re probably wondering, “How is this gonna help me with anything?” However, it’s completely natural to be a bit skeptical about something that has been frowned upon for years. When bringing up meditation in the past, I was often met with stares.
It was thought to be something for free spirits and not the everyday person. However, the methods of meditation are starting to grow as the stresses around us become more.
So, with all the different apps, YouTube channels, and more, how would a beginner start? Let’s look at the benefits first and practice a simple meditation at the end.
Benefits of simply doing meditation as beginners
In order to benefit from meditation, you need to first understand what it is. Meditation(1) is a set of techniques that focuses on the mind and body, calming both, to enhance the well-being of an individual.
The idea of practicing meditation is on the rise and more people are starting to find themselves partaking in it daily. People often use meditation as a way to improve the quality of their life. Also, it’s a way to build habits that are beneficial to you mentally and physically.
And with things becoming more difficult in life, it’s a much-needed practice to have around as a way to decompress. What’s great about the rise is that many are starting to see the benefits of this self-care practice.
Simple meditation techniques can be used for:
- Depression and anxiety management
- Reducing stress levels
- Lowering blood pressure
- Enhancing on self-awareness
- Improve and regulate your mood
- Promoting emotional care
- Improving sleep habits
Practicing meditation helps you become more in tune with your body and your mental health. It’s a good way to develop mindfulness, developing the ability to train your mind to dwell in the here and now rather than your past memories.
Types of meditation techniques for beginners
If you have a few minutes of free time in your day, then you have time to practice some meditation. However, one of the biggest challenges that many may face is learning how to turn off their mind when it’s something they’re not used to doing.
Which can make those few minutes seem harder than expected. So, in the beginning, it may take practice to get down the proper meditation techniques for you. And there are many techniques that you can try out to get started.
Some types of meditation techniques for beginners include:
- Breathing Meditations
- Mindful Meditations
- Mantra Meditations
- Focus Meditations
- Spiritual Meditations
- Movement Meditations
- Guided Meditations
Most of these types work out well on their own as well as a combination for a beginner. Now, if you’re not ready to dive in for a deeper practice, then here’s a simple technique for beginners.
Breathing meditation for beginners
Let’s get started with this little introduction to meditation for beginners.
1) Find a comfortable place to sit
Find a comfortable place that is not distracting or noisy. It can be a seat in your living room or the side of your bed. You want to make sure that the place you pick will give you a sense of calm. Place your feet firmly on the floor and place yourself in a stable position you’re comfortable staying in for a while.
2) Set a timer
As a beginner, It could help to start off small. Grab a timer, whether physical or the one on your phone, and set it for five or ten minutes just to start. A shorter time can help ease you into becoming comfortable with the practice of meditation.
3) Close your eyes
Closing your eyes further helps with eliminating the distractions of that around you. Also, it allows you to focus as well on clearing your mind.
4) Deeply Inhale and exhale
Take a deep breath in through your nose for two seconds. Hold it for three seconds then exhale through your mouth for four seconds. An important thing to remember when breathing is that it should come naturally. There’s no need to force it to match the recommended seconds.
There is also a longer technique recommended by Dr. Andrew Weil called the 4-7-8 Breathing Technique(2). It’s a relaxing breathing technique that focuses on taking long deep breaths.
5) Focus on your breathing
As you breathe in and out, take notice of your breathing and your body flow. Take note of how your body reacts, the rhythm of your breathing, and how it affects your mood. During your breathing, you may find that your mind begins to wander. However, this is perfectly normal.
Don’t feel as though it’s a failed meditation. When you start to feel your mind wander, try to bring your attention back to your breathing pattern. And if you find yourself struggling to focus again, it’s okay to end your meditation.
And there you have it, a simple meditation technique for beginners. As they say, practice makes perfect. So, as you become more comfortable with this technique, try venturing into different types that you feel would benefit your mind and body.
Conclusion
As you can see, meditation in the simplest form can be beneficial to you. With it comes growth and the ability to manage many mental health issues as well as physical ones. And starting out with some basic techniques can get you on the path to more in-depth ones. All it takes is that first step.
Are you interested in meditation? Did you find this article helpful in getting started? Share your responses or let me know what I’ve missed in the comments below.
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Until next time, this is Tammy saying keep strong, keep positive. And NOTHING’s Impossible!!!
Source:
1 National Center for Complementary and Integrative Health. Meditation: In Depth. Accessed 3 Nov. 2022.
2 Jenna Fletcher. “How to use a 4-7-8 breathing for anxiety.” 12. Feb. 2019. Medical News Today. Accessed 4 Nov. 2022.
