
Meditation is a practice that can help you feel more relaxed and aware of your thoughts and surroundings. It's not about clearing your mind of thoughts but rather observing and focusing your thoughts for relaxation and mindfulness.
There are many different types of meditation, but most involve focusing on your breath and being aware of your body. You can also try guided meditation, where a teacher guides you through a mental journey, or visualisation, where you create a peaceful place in your mind and explore it.
Meditation has been shown to have many benefits, including reducing stress and improving sleep. It can also help you deal with difficult emotions and cultivate positive ones. The key is to commit to a regular practice, even if it's just for a few minutes a day.
Characteristics | Values |
---|---|
Time | 5-20 minutes, ideally daily |
Place | Quiet, comfortable, distraction-free |
Posture | Upright, straight back, relaxed neck and shoulders, slightly tucked chin |
Clothing | Loose, comfortable |
Focus | Breath, mantra, mental images, body scan, etc. |
What You'll Learn
Choose a quiet, peaceful environment
To meditate effectively, it is important to choose a quiet, peaceful environment. This will enable you to focus on the task at hand and avoid external distractions and stimuli.
The space you choose does not need to be large, but it should be somewhere you will not be interrupted for the duration of your meditation practice. This could be a walk-in closet, an outdoor bench, or simply a quiet corner of your home.
For beginners, it is particularly important to avoid distractions. Turn off televisions, phones, and other noisy appliances. If you wish to play music, choose calm, repetitive tunes, white noise, or quiet nature sounds such as running water.
Your meditation space does not need to be completely silent. You may hear a lawnmower or a dog barking, for example. Being aware of these sounds without letting them dominate your thoughts is an important aspect of meditation.
Meditating outdoors can be beneficial, as long as you are not sitting near a busy road or another source of loud noise. You can find peace under a tree or on a patch of grass in a garden.
Remember, the goal is to create a tranquil environment that allows you to focus exclusively on your meditation practice.
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Wear comfortable clothing
When it comes to meditation, comfort is key. Feeling physically comfortable is essential to being able to calm your mind and block out external distractions. Opt for loose, comfortable clothing that you can relax in. If you plan on meditating somewhere cool, wear a sweater or cardigan, or bring a blanket or shawl to wrap around yourself. If you are in a place where you can't easily change your clothes, do your best to make yourself as comfortable as possible—at the very least, take off your shoes.
It's also important to find a calm and quiet place to sit. Turn off TVs, phones, or other noisy appliances. If you play music, choose calm, repetitive tunes to avoid breaking your concentration. You can also play white noise or quiet nature sounds, like running water.
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Focus on your breath
Focusing on your breath is a powerful mindfulness meditation practice. It is a simple yet effective way to anchor yourself in the present moment and establish inner calm.
To begin, find a comfortable position, whether that be sitting, lying down, or even walking. There is no one-size-fits-all approach to meditation, so do what feels best for you. If you are sitting, you may want to use a cushion or a meditation bench to tilt your pelvis slightly forward. Close your eyes if that feels comfortable.
Now, bring your attention to your breath. Observe the natural rhythm and flow of your breathing. Notice the sensation of each inhale and exhale—the rise and fall of your chest, the air moving through your nostrils, and the movement of your body as you breathe. You might observe the movement of your chest, shoulders, rib cage, and belly.
Try not to control your breath; simply let it flow naturally. If your mind wanders, as it likely will, gently bring your attention back to your breath. You can say "thinking" or "wandering" in your head to acknowledge that your thoughts have drifted, and then redirect your focus.
With regular practice, you may find it easier to focus on your breath in daily life. This skill can help you navigate stressful situations, manage negative emotions, and improve your concentration.
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Be kind to your wandering mind
It is completely normal for your mind to wander during meditation. Minds are very active, with an estimated 60,000 to 80,000 thoughts per day, so it is understandable that deliberately deactivating your thought process is challenging.
How to Be Kind to Your Wandering Mind
Firstly, it is important to understand that meditation is not about clearing your mind of thoughts or leaving your mind blank. Instead, it is about observing and focusing your thoughts for relaxation and mindfulness.
- Accept your thoughts: Instead of trying to push thoughts away, welcome them. Trying not to think about something often makes you think about it more. Welcoming your thoughts will make you feel freer. If you don't like the thoughts, place them into a pleasant image. For example, imagine your mind is a river and your thoughts are branches flowing in it.
- Write down your thoughts: If you have a lot on your mind, it might be beneficial to write down your thoughts before meditating. This way, you won't be keeping your thoughts inside and obsessing over them.
- Focus on your breath: If your mind wanders, gently bring your attention back to your breath. There is no need to try to control your breathing—simply let it breathe itself.
- Congratulate yourself: When you notice that your mind has wandered, gently congratulate yourself for becoming aware of your experience. Briefly acknowledge where your mind has been, then gently bring your attention back to your breath.
- Be patient: Meditation is a practice, and it takes time to develop the skill. Be patient with yourself and acknowledge any small wins, such as feeling calmer or kinder to yourself and others.
- Use active meditation: If you are struggling with intrusive thoughts, try active meditation or focused meditation. This involves giving yourself a task that takes up all of your attention, leaving less room for other thoughts to creep in. For example, you could try the following:
- Pick a word that describes an emotion you want to feel more of, such as "peace" or "calm."
- Close your eyes and visualize the word in your head, in a colour that matches the emotion.
- Fill in the background with another colour.
- With your eyes closed, visualise writing the word one letter at a time, saying the letters quietly to yourself.
- Repeat the word over and over in your head while visualising the letters and colours.
- Set a timer for 10 minutes and continue the exercise until the timer goes off.
- Meditate regularly: Creating a routine by meditating at the same time and place every day will help your brain know what to expect. Your mind is not used to being quiet, so doing this sporadically will force your thoughts back.
- Use guided meditation: Silent meditation is one way to meditate, but you could also use a guide to help you. When someone is telling you what to visualize, your mind will likely focus on what they are saying, leaving less room for your mind to wander.
Remember, there is no wrong way to meditate. It is about finding what works best for you and being kind to yourself during the process.
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Try a guided meditation
Guided meditation is a great way to get started on your mindfulness journey. It can be an excellent introduction to meditation techniques, and there are many apps and online resources to help you get started.
Getting Started
First, find a quiet and comfortable spot where you can sit or lie down without being disturbed. You may want to invest in a meditation cushion or stool, but it is not necessary. You can sit on a chair or on the floor—whatever works best for you.
Focus on Your Breath
Close your eyes and focus on your breath. Make no effort to control it; simply breathe naturally, following the air as it moves through your nose or mouth and observing how your body moves with each inhalation and exhalation. Notice the movement of your chest, shoulders, rib cage and belly. If your mind wanders, gently bring your focus back to your breath.
Time and Duration
Maintain this meditation practice for two to three minutes to start and then try it for longer periods. You can set a timer so you are not distracted by time. Start with a minimum of five minutes, then work your way up to 10 minutes and eventually 30 minutes. It is also helpful to meditate at the same time every day so that it becomes part of your daily routine.
Be Kind to Your Wandering Mind
It is normal for your mind to wander during meditation. When you notice your mind wandering, gently bring your attention back to your breath without judgement. Simply acknowledge those thoughts and return to the task at hand.
After Your Practice
When you are ready, gently lift your gaze (if your eyes are closed, open them) and take a moment to notice any sounds in your environment. Observe how your body feels, and notice your thoughts and emotions.
Try an App
Guided meditation apps can make the process more accessible and enjoyable. Push notifications will remind you to pause and meditate, and guided sessions can introduce you to different meditation techniques and prompts. Here are some apps to consider:
- Headspace (iOS and Google Play): Features a large library of guided meditations for every mood and goal, as well as educational resources.
- UCLA Mindful (iOS and Google Play): Created by the UCLA Mindful Awareness Research Center, this app features basic meditations for beginners and wellness meditations for people living with challenging health conditions.
- Simple Habit (iOS and Google Play): Offers guided meditations to address issues like sleep, anxiety and stress in as little as five minutes.
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Frequently asked questions
There is no single correct way to meditate. It can be done sitting, lying down, or while doing a physical activity like yoga or tai chi. The core of the practice is to help calm your mind and develop the ability to stay in the present moment.
It is recommended to meditate for at least 5-10 minutes a day. However, the frequency of meditation is more important than the length. Even meditating for 1-2 minutes a day can be beneficial.
Meditation has been shown to reduce stress and anxiety, improve memory and focus, and enhance sleep quality. It also helps with developing a sense of inner calm and improving overall mental well-being.