How to Meditate: A Guide for Beginners ~

Everyone reaches a certain age when the pressure becomes part of life. We don’t actually realize it, but we’ve fallen into the trap of overwhelming demands of adulthood. At this point, stress is inevitable – although it doesn’t necessarily mean that we can’t do anything about it; this is where our article on how to meditate might help you.

With the hustle and bustle of everyday life, we all deserve an escape once in a while. We can have fun with friends, go on an adventure of a lifetime, or eat and drink to our heart’s content. But imagine this: wouldn’t it also be nice to find tranquility in your own company? Sometimes, taking quiet time for yourself is incredibly helpful for your mind, body, and spirit. Spending some time alone gives you a window of opportunity to find serenity and connect you with your own mind and body.

So you’ve heard about what we call ‘meditation’. Meditation is synonymous with contemplation, reflection, concentration, among others. But meditation has a significantly deeper meaning, and one cannot easily fathom its possibilities – what it can actually do to our health. If you’re scratching your head over the terms ‘mindfulness’, ‘zen’, and other Sanskrit terms like ‘dharma’ and ‘ashram’, you are not alone, dear. But first, we shall start with the basics, and I’ll walk you through it one step at a time.

As a beginner, there are a couple of things you need to familiarize yourself with. Meditation involves understanding and being the master of your own mind, body, and senses. When you have established a nourishing connection, you will sooner or later learn how to guide your mind, body, and senses to transform your mood and the atmosphere from negative to positive, to calm, more relaxed, more secured, and even blissful. If truth be told, it’s not easy to convince yourself to completely transform your mind on your first attempt. But one can definitely devote his efforts to the simple ones – techniques that are straightforward and attainable enough to make the beginning of your meditation practice a breeze.

How to Meditate:

Breathing

Breathing is one of the most common meditation techniques, especially for beginners. In the breathing meditation technique, just be in a place and position you’re most comfortable with, close your eyes, and just simply pay close attention to your breathing. While doing this, be mindful of the whole process of breathing in and breathing out. Just observe how you breathe, without thinking of anything that may strain your brain. You don’t have to control how you breathe. Just try to breathe naturally. After a while, you’ll feel more relaxed and de-stressed.

Walking

Meditation is not limited to a ‘comfortable’, stationary position. Walking meditation can be done anywhere, but it would be more fitting to choose a soothing and unruffled environment, especially during your first practice. Again, concentrate on your body as it moves. The walking meditation might be challenging as you may encounter a few distractions on your way, but learn how to focus on your body and your movements alone.

Mantra Meditation

While other meditation techniques are done rather quietly, the mantra meditation technique requires the use of sound or our own voice. While learning about meditation, you might have chanced upon the term, “aum”, an ancient Sanskrit word that is commonly used as a meditative mantra. All you have to do is to recite a sacred phrase or repeat motivational affirmations, either silently or audibly. Focusing and repeating these words of positivity can evoke relaxation and peacefulness.

Empty Mind Meditation

Buddhists call the empty mind meditation technique as Vipassana or Anapanasati. With everything that’s happening around us and having a lot going on in our lives, the empty mind meditation requires more effort, further drive, and tenacity. The method is quite simple, but most of us might find it difficult to achieve. An empty mind meditation, as the term implies, is the state of no thoughts. It’s an intensive meditation practice where you free yourself from intellectual stimulation and any physical movement. Simply sit in a comfortable position, close your eyes, and you should be able to detach yourself from your surroundings and go to a deeper state, allowing your thoughts to float freely.

Of course, there are other meditation techniques that you can try, but it is recommended to try these simple methods to start up your meditation practice journey. If you have questions about how to meditate or if you know other meditation techniques that ideal for beginners, feel free to comment below!