Meditation is one of those daily habits that can actually change your life. From reducing stress levels and improving focus to cultivating inner peace, it's no wonder that a lot of people want to start meditating.
When you meditate, you get to connect with yourself, understand and release any pain you're feeling, as well as expand your consciousness. Just like starting any habit, the first couple of weeks will be difficult. But, if you stick with it, you'll improve over time and eventually master this ancient technique.
These tips will help any beginner get started in the world of meditation. Remember, start small, and don't be too hard on yourself if you can't seem to focus in the beginning.
1. Find a nice quiet spot
As a beginner, you would want to meditate in a tranquil area to avoid distractions that could interfere with your concentration. As you get better and better, you'll feel much more comfortable meditating in noisy places. But for now, choose somewhere quiet.
2. Get in a comfortable position
Try out different meditation positions and see which one feels best to you. Full Lotus, half Lotus, and Burmese are common poses you may want to try. Sit in an upright position and let your body relax. If these poses aren't comfortable to you, opt for a meditation chair, bench, or cushion. A wide selection of meditation chairs can be found at Foter.
3. Set a timer
Now that you're in a comfortable position and ready to begin your practice, decide how long you want to meditate for. Short sessions such as 2, 5, or 10 minutes are ideal for beginners starting out.
4. Close your eyes and just breathe
Don't try to control the pace of your breathing. Instead, breathe naturally and focus on each inhale and exhale and notice how your body moves with each breath.
5. Scan your body
As you breathe in and out, observe each part of your body starting from your head and down to your toes or vice versa. For instance, notice how your chest moves and how your shoulders feel. Pause and divert your awareness to the sensations you're feeling.
6. Let your mind wander
It's okay if your mind starts to wander during your practice. It happens to everyone. Simply accept your thoughts and return your focus to your breath.
7. Show yourself compassion
Most beginners get frustrated when they lose focus, but remember that meditation is a practice so don't expect it to be perfect at first. Look at your wandering thoughts with a friendly attitude and don't judge yourself. Just let them go and return to your breathing.
8. Finish off with a smile
When you're ready, gently open your eyes and smile. Notice how much lighter you feel and be grateful that you made time, even if it's just a few minutes, to sit with yourself and take care of your wellbeing.
That's it! That's all you need to do to achieve zen calmness during meditation. It's not always easy, but remember that the long-term benefits of meditation are worth it, so start today and continue building your meditation habit for a peaceful and happy life.