Meditating 101: A Beginner's How-To
Have you tried meditation?
Find it hard to sit still?
Can’t find enough time?
Feel like you can’t “turn your mind off”?
Well I’ve got good news: you can do it in as little as 3 minutes and do not have to turn your mind off!
Did you know that meditating can:
1) Reduce stress and anxiety
2) Improve sleep
3) Decrease depression
4) Increase concentration, memory, and attention
5) Decrease blood pressure
6) Enhance relationships, kindness and empathy
For those with even the busiest, buzziest minds and thoughts running through it, here are some tips to help you ease into meditation to reap its innumerable benefits!
Breathe in. Breathe out.
Start by creating a comfortable space that is dedicated for your meditation, although meditation can be done anywhere. This area should have everything you might need so that you don’t get distracted if you need something that’s not right near you. This may include a cup of tea, a candle, some aromatherapy and even some relaxing music in the background if that works for you. Also, I sometimes hold beads or a crystal too, to give my hands something to focus on.
Keep a notebook or journal near by so that if you have any important thoughts or ideas you can get them down on paper to avoid the inevitable distraction of feeling like you have to try to remember them throughout your entire meditation.
Also, in addition to the same comfortable spot, I like to practice at the same time of day, and find before bed works best for me.
When thoughts come into your mind (and they will), visualize the thought as a boat sailing by on the ocean. Don’t try to ignore them or get frustrated at yourself for having them. Just see them, acknowledge them and then watch them float by. This was an “aha” moment for me. It’s not about “not having any thoughts” come to your mind, but rather letting them come and letting them go and gently bringing yourself back. No judging yourself here!
You may find it helpful to concentrate on your breath in the beginning to give your mind something to focus on and calm yourself. You can also focus on a visualization/image if you prefer.
you can meditate any time, anywhere
TRY THIS ONE-MINUTE BREATH BY GABBY BERNSTEIN:
For one minute, follow this breathing technique:
Breathe in for 5 seconds
Hold your breath for 5 seconds
Release for 5 seconds
Practice this breath pattern for one minute a day
You may want to try a free app to choose guided meditations by intention or time frame. YouTube, Spotify and Insight Timer have great free guided meditations. If you don’t use a guided meditation, try setting an alarm for a whatever amount of time feels reasonable to you.
Try starting with 3-5 minutes of meditation so that you’ll feel it is “doable” (not overwhelming), the meditation is an easy win, and you can remain consistent in your practice. The, work up from there as you feel ready to do so. Remember, we all start from square one!
Some resources you may find helpful include:
https://www.meditationoasis.com
https://chopra.com/articles/guided-meditations
To find a local meditation center if you prefer a group atmosphere: http://www.meditationfinder.com
I hope these ideas help! Happy meditating!
“The gift of learning to meditate is the greatest gift you can give yourself in this life. For it is only through meditation that you can undertake the journey to discover your true nature, and so find the stability and confidence you will need to live, and die, well.” — Sogyal Rinpoche