Start Meditating: A Simple Guide

How to Start Meditating

Meditation is a practice that can be taken up by anyone, anytime, anywhere. It is a simple process that involves focusing on your breath and being aware of your thoughts and surroundings. The more you meditate, the more comfortable you will be with your mind.

Meditation has been adapted from Buddhist traditions and secularised for Western society. It is an umbrella term for a wide range of contemplative practices.

This article will guide you through the basics of meditation and provide you with some tips to get started.

Finding the time and place to meditate

Meditation can be done anytime, anywhere, and it's a great way to reduce stress, increase calmness and clarity, and promote happiness. While it can be beneficial at any hour of the day, many people prefer to meditate in the morning, as it's typically the part of the day with the fewest distractions. Starting your day with meditation can help you feel more grounded and present, and it can be a great way to establish a daily routine. However, if morning meditation doesn't work for you, that's okay too! The best time to meditate is whenever you can prioritise it and fit it into your schedule.

Creating a Consistent Practice

Meditation doesn't have to take up a lot of time. Even a few minutes a day can make a big difference. Consistency is more important than the length of your practice. Ideally, aim to meditate a few times a week or daily. If you're just starting, keep your practice short and simple to ensure you're practising every day. It can be as short as five or ten minutes. You can also gradually increase the duration of your practice as you become more consistent.

Finding the Right Environment

To meditate, you don't need a special place, but it's helpful to find a calm and quiet spot where you won't be disturbed. You can sit on a couch, a dining or office chair, propped up by pillows on a bed, or on a cushion. Ensure your back is straight, your neck and shoulders are relaxed, and your chin is slightly tucked. You can also experiment with different positions, such as sitting cross-legged or kneeling, to find what works best for you.

Making it a Habit

To integrate meditation into your daily routine, try scheduling your practice at a specific time, just like any other important task or appointment. You can also associate it with an existing habit, such as brushing your teeth or making a cup of tea. For example, "I will meditate for five minutes after brushing my teeth." This will help you stick to your meditation practice and make it a non-negotiable part of your day.

Remember, there is no perfect time or place to meditate. The most important thing is to find what works for you and your schedule. By prioritising meditation and making it a consistent practice, you'll soon start reaping the benefits of a calmer and clearer mind.

How to sit and breathe

Sitting and breathing are fundamental aspects of meditation. Here are some tips on how to sit and breathe while meditating:

Sitting

• Find a quiet, comfortable place to sit. It could be a dedicated meditation corner, a quiet room, outdoors, or any other special place where you are reasonably certain you won't be disturbed.
• Choose a meditation posture that works for you. You don't need to sit in a perfect lotus position. Instead, find a posture and seat that are sustainable during your meditation time.
• Keep your back straight and relax your shoulders to support awareness and discourage drowsiness.
• Sit on a chair or cushion, cross or uncross your legs, and loosen any restrictive clothing to ensure comfort during your practice.

Breathing

• Focus your attention on your breath. Notice the sensation of your breath as it goes in and out, following it through your nose and down to your lungs.
• Try counting your breaths. Place your attention on your breath as you inhale and exhale, counting from one to ten, then start again at one.
• When your mind wanders, gently bring your attention back to your breath. This is a common occurrence and is part of the practice.
• Be kind to your wandering mind. Don't judge yourself or obsess over the thoughts that arise. Simply acknowledge them and gently shift your focus back to your breath.
• Stay with your thoughts and feelings. Instead of always returning to your breath, you can also try staying with a thought or feeling that arises. Be curious about it and explore it without judgement.

How to deal with a wandering mind

It is perfectly normal for your mind to wander during meditation, and it happens to everyone. In fact, it is estimated that we have between 60,000 and 80,000 thoughts a day, so deliberately deactivating our thought process is not easy. However, there are ways to deal with a wandering mind and keep yourself focused.

Firstly, it is important to remember that meditation is about letting thoughts come and go, without letting yourself get carried away by them. It is not about stopping your thoughts or achieving a blank mind. Instead, you are learning to observe your thoughts and let them pass without judgement.

If you find your mind wandering, gently bring your attention back to your breath. This is your anchor, and it will help you to reconnect with your experience in the moment. You can also try to notice the physical sensations in your body, such as the feeling of the floor beneath you, or the changing patterns of physical sensations in your lower abdomen as you breathe.

If you are still struggling, you could try active or focused meditation, which gives you a task to do that takes up all of your attention, leaving less room for intrusive thoughts. For example, you could try the following:

• Pick a word that describes an emotion you want to feel more of, such as "joy", "love", or "calm".
• Close your eyes and visualise the word in a colour of your choice.
• Fill 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 this process for 10 minutes.

If you find your mind wandering during this exercise, simply acknowledge it without judgement and return your focus to the word and colour.

Remember, meditation is a practice, and it will become easier over time. Be patient and kind to yourself, and don't worry if your mind wanders. Just gently bring your attention back to your breath and start again.

How to be kind to your wandering mind

It is completely normal for your mind to wander during meditation. In fact, it would be strange if it didn't! The practice of meditation is about noticing when your mind has wandered and gently bringing it back to the present moment.

Don't judge yourself

The first step to being kind to your wandering mind is to not judge yourself or the thoughts that you find yourself lost in. Meditation teacher Sharon Salzberg recounts how her first experience with meditation showed her how quickly the mind can get caught up in other tasks. She thought:

> "Okay, what will it be, like, 800 breaths before my mind starts to wander? And to my absolute amazement, it was one breath, and I’d be gone."

Just come back

When you notice that your mind has wandered, simply bring your attention back to your breath. You can also try counting your breaths to help you refocus.

Be patient

Meditation is a practice that takes time to master. Be patient with yourself, especially when you're just starting out. You will build your meditating muscle with time.

Be consistent

The more you meditate, the more you will become familiar with what distracts you. Try to meditate a few times a week or daily. Even completing one meditation can lead to a reduction in mind-wandering.

Be comfortable

Make sure you are wearing comfortable clothing and are in a relaxed position. If you are physically uncomfortable, it will be harder for you to calm your mind.

Be prepared for distractions

It is normal to be distracted by noises or external stimuli during meditation. When this happens, notice the thought, let it go, and return to focusing on your breath.

How to end your meditation

There is no single "right" way to end your meditation session. If you are in a group setting, follow the lead of the group leader. However, if you are meditating alone, it is up to you to decide what works best. Here are some tips to help you end your meditation session:

• Remind yourself of your intention for the practice and/or conduct an inner inventory. Compare the way you feel now to how you felt at the start of the session. Avoid judging your practice as good or bad; simply observe the differences.
• Make a gesture of completion. Bring your palms together in prayer, leaving a bit of space between your hands to symbolize the space in your heart. Bow down to the floor.
• Chant something brief when you rise, such as "Om" or "Lokah Samasta Sukhino Bhavantu." Alternatively, say "namaste" to all the teachers in your life who have guided you.
• Take a few deep breaths and slowly bring yourself back to the physical world. Open your eyes and begin moving slowly. Start by stretching your arms and legs, then get up slowly.
• Take a few moments to reflect on your experience. What did you notice during your meditation, and how do you feel now?
• Give yourself time to transition out of your meditation. Take a few minutes to just sit and relax before getting up and moving on with your day.
• Be patient and gentle with yourself as you end your meditation. Take your time and savour the experience.
• After meditation, avoid getting up and doing something right away. Instead, take a walk, do some light stretching, or spend time in nature. Avoid checking your phone or doing anything too vigorous.

Frequently asked questions