Meditation For Beginners: Easy Steps To Calm

Meditation is a practice that can be done by anyone, anytime, anywhere. It is a way to train the mind, similar to how fitness is an approach to training the body. It can be challenging for beginners to sit for hours and think of nothing, but there are tools such as a beginner meditation DVD or a brain-sensing headband to help you through this process. The easiest way to begin meditating is by focusing on the breath.

There are many types of meditation, but they all have in common that they can help lower stress levels over time. Meditation can also help us release worries buried in the mind, easing anxiety, stress, and low mood, and even helping us get deeper, more restful sleep. It can also bring a sense of calm that enables us to respond to life events in a measured way, rather than reacting with our emotions.

To get started, find a comfortable place to sit or lie down. You can close your eyes and focus on your breath, noticing the movement of your body as you breathe. If your mind wanders, gently bring your attention back to your breath. You can also try counting your breaths or using a mantra.

Find a quiet place to sit or stand

Finding a quiet place to sit or stand is the first step to meditating. This isn't always necessary, but it can be helpful, especially for beginners. If you can, find a quiet place to be alone. If you can't find a quiet place, don't worry—you can still meditate with noise around you. Put on some headphones and listen to music or white noise to block out distractions.

Once you've found your quiet place, get into a comfortable position. You can sit on a cushion or a chair, or even stand if that's what you prefer. If you're sitting, try to sit up straight with your legs crossed or extended out in front of you. If you're using a chair, avoid leaning back or slouching. Rest your hands in a comfortable position, perhaps in your lap or on your knees.

Now you're ready to begin your meditation practice. Close your eyes and take a few deep breaths. Focus on your breath and how your body moves with each inhalation and exhalation. Notice the movement of your chest, shoulders, rib cage, and belly.

Focus on your breath

Focusing on your breath is a great way to begin your meditation journey. It is a simple yet powerful technique that can help calm your mind and improve your overall well-being. Here is a step-by-step guide to help you get started:

Step 1: Find a Comfortable Place and Position

Find a quiet and comfortable place where you can be alone and uninterrupted. You can sit on a chair, a meditation cushion, a bench, or even on the floor with a yoga mat or a towel. The key is to maintain a straight spine and good posture. Sit upright with your back straight, neck and shoulders relaxed, and your chin slightly tucked in.

Step 2: Close Your Eyes and Relax

Close your eyes and take a few deep breaths. You can keep your eyes half-open and directed downwards if you prefer, but closing your eyes can help reduce distractions. Take a moment to scan your body and notice any areas of tension. Gently relax those areas and allow yourself to settle into a calm and relaxed state.

Step 3: Observe Your Natural Breath

Bring your attention to your breath. Observe your natural breathing pattern without trying to control it. Simply notice whether your breath is short and shallow or long and deep. Place your hands on your belly and feel it rise and fall with each inhalation and exhalation. You can also place one hand on your belly and the other on your chest to observe the movement of your breath.

Step 4: Focus on Your Inhalation and Exhalation

As you breathe, pay close attention to the process of inhalation and exhalation. Notice the air flowing in and out of your nostrils, the rise and fall of your chest and belly, and the sensations in your body. You can silently count your breaths if it helps you focus. For example, count "one" as you inhale, "two" as you exhale, and so on.

Step 5: Allow Thoughts to Come and Go

It is natural for thoughts to arise during your meditation practice. Instead of fighting them or getting frustrated, simply acknowledge these thoughts and gently bring your attention back to your breath. Be patient and gentle with yourself. Meditation is a practice, and it becomes easier to focus with time and consistency.

Step 6: Practice Regularly

Consistency is key when it comes to meditation. Try to meditate regularly, even if it's just for a few minutes each day. You can gradually increase the duration of your practice as you become more comfortable. Remember, there is no right or wrong way to meditate. The important thing is that you are taking time to invest in your mental well-being.

Observe your thoughts

Observing your thoughts is a crucial aspect of meditation, and it can be a challenging skill to master for beginners. Here are some detailed instructions and insights to help you observe your thoughts during meditation:

Understanding the Mind's Nature

Know that your mind will wander. It is natural for thoughts to arise during meditation, and it doesn't mean you are doing it wrong. Meditation is not about stopping your thoughts but about observing them without getting sucked into them. Think of your thoughts as traffic in your mind, always moving. You can practise letting these thoughts come and go without chasing or fighting them.

Labelling Thoughts

One technique to try is labelling your thoughts. Observe your thoughts non-judgmentally and assign labels to them. For example, you might notice a "physical sensation", followed by a "mental image", and then an "emotion". Labelling thoughts in this way can help you step back and recognise them as mental events rather than getting caught up in their content.

Recognising Thought Patterns

Pay attention to how your thoughts create views, opinions, beliefs, and memories. Notice how one thought leads to another and how they can snowball into a stream of thoughts that carry you away. By observing this process, you can learn to recognise thought patterns and realise when you are being carried away by your thoughts. This awareness will help you bring your focus back to your breath.

Cultivating Awareness

Instead of trying to stop your thoughts, cultivate an awareness of your thinking process. Notice the thoughts as they arise, but don't follow them. Simply acknowledge that you are thinking and gently shift your focus back to your breath. This practice will help you see thoughts for what they are—just thoughts. With time and practice, you will find it easier to let them go and be more present and engaged in the current moment.

Practising Non-Judgement

When observing your thoughts, try to do so without judgement. Avoid getting caught up in the content or emotional charge of each thought. See them as mental events or secretions of the thinking mind. Recognise that thoughts are fleeting and impermanent, like bubbles in a stream or clouds in the sky. Let them come and go without attaching any particular importance to them.

Be consistent

Consistency is key when it comes to meditation. The more you meditate, the more comfortable you will become with the practice, and the more benefits you will experience.

It is recommended to meditate a few times a week, or even daily. However, even a single meditation session can be beneficial, reducing mind-wandering and increasing feelings of calm. Research has shown that 30 days of daily meditation can reduce stress by a third and improve life satisfaction.

To build consistency, it can be helpful to schedule meditation sessions like you would an exercise class or appointment. You could also try attaching your meditation practice to an existing part of your routine, such as meditating every time you shower or brush your teeth.

If you miss a day, or a few, that's okay. Simply pick up where you left off. The best time to meditate is whenever works best for you. It doesn't matter when or where you do it, so choose a time that fits into your schedule.

Even short meditation sessions can be beneficial. A meditation session can be as short as five minutes or less. If you feel that this is not enough, you can try a 10-minute session, which is a great length for beginners. Once you have a consistent practice, you can slowly increase the duration of your sessions.

It is also important to remember that forming a new habit takes time. On average, it takes around 66 days for a new habit to form, so be patient with yourself and keep at it.

Try guided meditation

Guided meditation is a great way to learn the basics of meditation from experts. It involves a teacher explaining what to do and providing friendly motivation and practical advice.

Guided meditations are led by a teacher who will cue you on when to open and close your eyes, how to breathe, and break down other meditation techniques. They are experts on how the mind works and can offer advice on how to use what you learn during meditation in real life.

There are many guided meditations available online and in apps. Here are some examples:

• The NHS offers two types of guided meditation: a guided body scan meditation and a guided awareness of breath meditation.
• The Black Lotus app has many good guided meditations, according to one user.
• The Honest Guys on YouTube offer free, simple meditations with breathing techniques to help quell anxiety.
• Headspace is a popular app with hundreds of guided meditations for beginners. It has a user-friendly interface and is suitable for beginners.
• Ten Percent Happier is another app aimed at beginners who are sceptical about meditation. It has simple beginner guides and hundreds of meditations to choose from.

Guided meditations can help you learn the basics of meditation and provide a structure to follow. They can also be a helpful way to fit meditation into your daily routine.

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