The Beginners Guide to Meditation
Meditation for beginners.
Meditation isn't about learning how to empty your mind or stop your thoughts. Instead, meditation is the practice of training your attention and focus from a place of non-judgement.
Mindfulness meditation is the most common type of meditation in the West — and perhaps the easiest one to start. Mindfulness has to do with paying attention to what you're feeling and observing in the present moment.
It's important to recognise that meditation and mindfulness are not one in the same.
If the main idea of meditation is to be present and aware of your thoughts and feelings, mindfulness is the ongoing practice of honing that awareness and reconnecting to what we do and why we do it.
For example, if you're totally immersed in a single task, and not thinking about the past or imagining the future, you're being mindful. Or, if you go for a walk and feel lost in nature, becoming attuned to the chirping birds or falling leaves, you're also being mindful. In other words: meditation isn't the only way to be mindful.
On the other hand, meditation is the intentional practice of mindfulness. Instead of focusing on nature or a specific task, you're focusing on each inhale and exhale of your breathing. This type of mindful breathing is an important and useful way to anchor your focus in the present moment.
How to meditate
Mindfulness meditation can be done anywhere that you can focus. Here are a few steps to help you meditate:
Find a quiet space. Make sure there is nothing to disturb you before you start meditation. Turn your phone on silent and go into a room away from others.
Sit in a comfortable position. You can sit on top of a cushion or blanket, on the floor or in a chair. Sit upright, but don't tense up — your body should feel relaxed.
Breathe gently. Focus your attention on each inhale and exhale. Alternatively, you can begin with a body scan: focus on each part of the body, down from your toes and up to your head, pausing to notice the sensations.
Let distractions come and go. If your mind wanders, acknowledge the thought that has distracted you, but do not dwell on it. Then, gently bring your attention back to your breathing. Getting distracted when meditating is inevitable and one of the biggest worries for beginners — but learning how to manage distraction is a vital part of the process.
Meditating for just five to 10 minutes each day is an achievement to be proud of. Some people like to meditate for as long as 30 minutes to 45 minutes once they become more experienced, but there are benefits even with short amounts of practice.
If possible, try to meditate at the same time every day, as this will help you build a habit so you build meditation into your daily schedule. And if you have to skip a day for whatever reason, don't be too hard on yourself — just try to get back to your routine the next day.
Some people choose to meditate every morning, right after they wake up. Morning meditation is a staple of some successful entrepreneurs' schedules, and it can help improve your focus and clarity for the day ahead.
Others choose to meditate right before they go to sleep, as it can promote relaxation and help your drift off easier. Meditation for sleep is a bit different than in the day, as you normally wouldn't want to fall asleep as a result of your practice.
You may prefer a specific posture for meditation, depending on the time of day or your physical condition. While most people sit for meditation, you can also lie down, kneel, or stand — just make sure your position is comfortable and you're able to stay focused.
Meditation types and techniques
On top of your basic mindfulness practice, there are many other different types of meditation you can try.
While all these forms of meditation incorporate some aspects of mindfulness, they also offer participants an alternative anchor of focus during meditation. Here's my favourite type of meditation:
Loving kindness meditation
With loving kindness meditation, the aim is to direct feelings of compassion towards yourself and others.
It's easy to add this on to any basic mindfulness meditation. For example, instead of just focusing on your breath, try thinking about someone else in your head. Then, say this phrase aloud: "May you be happy. May you be healthy. May you be safe."
You can direct these positive thoughts toward yourself, someone you love, or someone you don't particularly like at the moment. In fact, loving kindness meditation has been found to help improve self-esteem and even resolve conflicts.
Meditation takes practice and perseverance but once you start to notice the subtle changes your meditation practice has made to your life and your well-being the time and effort will all be worth it.
Namaste.