Learning How to Meditate: a Beginners Guide
I’ve known about the potential benefits of meditation for years now. I mean, rarely do you hear anything negative about meditation. I’m always down to improve my wellness game, so of course I’ve tried to mediate before, but I’ve always failed. I decided to give it another go, so I thought I’d share how I’m (this time for sure) learning how to meditate.
I still haven’t “mastered” meditation, and that is ok. It takes time to master the mind!
Getting Past Hurtle #1
Although I like to follow a healthy lifestyle, I’ve never thought of myself as that spiritual.
For example, I love love love yoga, but I tend to skip out on any of the chanting aspects.
I’m sure some would argue that I’m missing out on the relaxation effects from the deep breathing chants, but it just doesn’t feel right to me.
One of my main meditation roadblocks was the idea that I was becoming spiritual in a way that I wasn’t comfortable with.
Has anyone else felt that way before?
Approaching meditation from a different mindset has really helped me move past that hurtle. All I had to do was think of the benefits of meditation, and realize there are many non-spiritual reasons to start my practice.
The Benefits of Mediation
So, then, let’s talk about some of the potential benefits of meditation, which can be physical, mental or emotional:
- Lower blood pressure
- Better circulation
- Lower cortisol levels
- Stronger immune system
- Ability to control (and thus, lower) stress and anxiety
- Better Sleep, and so on
The Other Hurtles & Their Solutions
Time
I always thought I needed to dedicate, like, thirty minutes (at least) to mediate. When I was busy (or watching a really good TV show), I didn’t want to give up that much time.
The great thing about learning to mediate is you can start slow. All you need to do is dedicate three minutes of your time… three minutes! I think we can all do that.
Then you can begin to work your way up: five, ten, thirty… Feel it out and go from there.
Space
I never quite knew where to mediate. I never had a designated spot where I felt like I could fully sit, relax, and get into that un-distracted mindset.
I’ve learned you really don’t need a specific place to mediate. You can do it sitting in your desk chair if you’d like!
However, I’ve created a space that’s my “morning corner,” which really helps me get in the mood to mediate. A designated space doesn’t have to be big, but it should make you feel comfortable and relaxed.
Lack of Direction
After researching meditation several times before, I knew how I was suppose to do it, but it was hard to sit down and try without a coach.
Then I discovered headspace, which is a guided meditation app, and decided to give it a try. I wanted to make meditation a part of my life, and I needed the help.
I completed the beginners program, which guides you through the process, explaining how to breathe and how to focus. It’s really helpful to have the app as a companion.
The beginners program is free, but if you wish to progress further you can subscribe. Headspace has a menu of guided meditations, each with different focuses.
Focus
Meditation is about calming the mind, but mine is so busy, how is that even possible!
I’ve begun to put extra focus on setting an intention. It sounds silly, but it actually really helps. When my mind begins to wander, I can bring it back to focus on my intention.
Your intention can be anything; it can be an affirmation, a short-term goal, or even a big change that you’d like to make to your self or your mindset. Maybe something like: be more patient. Focus on your intention and you find that you’ll begin to make that change.
After all of that, I’ve really started to look forward to my mini morning sessions in my “relaxation corner” and I’m actually excited to join the mediation crowd. I hope after reading about my experience, you too will find a way to develop your own practice.
Of course, I’d love to hear about your progress, and any tips of your own!
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