Meditation For Beginners: Finding Inner Peace

Meditation is a powerful practice of mindfulness that can help you get to know your true self, free from external distractions and influences. It is a way to train your mind, similar to how fitness is a way to train your body.

Meditation is all about feeling more relaxed and aware of your thoughts and surroundings, and there are plenty of ways to get there. It doesn't have to be a big or complicated commitment. Dedicating just 5 to 10 minutes to meditating each day can help reduce your stress levels and improve your sleep.

The basic steps to meditating are:

1. Find a quiet, comfortable spot.

2. State your goals.

3. Close your eyes and focus on your breathing.

4. Refocus your attention if it wanders.

5. Think about the terms you use to define yourself.

6. Try to feel your inner pilot light.

7. Don't run from painful thoughts or feelings.

8. Consider your natural abilities.

9. Ask yourself personal questions.

Meditation is accessible to everyone and can be tailored to accommodate time constraints, responsibilities, disabilities, and lack of space. It is a healthy form of self-care and can be an antidote to the fast pace of our technology-driven culture.

Find a quiet place, free from distractions

Finding a quiet place to meditate is essential to achieving a calm and focused mind.

Firstly, it's important to note that you don't need to be in a completely silent environment. In fact, total silence can be overwhelming for beginners. However, you should aim to find a place where you won't be disturbed and where there are minimal distractions.

If you're meditating at home, try to find a quiet room, away from any loud noises or heavy foot traffic. If there is some outside noise, you could try playing soft, ambient music to help you focus. Alternatively, you could use earplugs, noise-cancelling headphones, or a white noise machine to block out any unwanted sounds.

If you're meditating outdoors, try to find a peaceful spot in nature, such as a quiet park or garden. Again, it's best to avoid places with lots of people or heavy foot traffic.

Once you've found your quiet place, it's time to get comfortable. Wear loose-fitting clothes and sit or lie down in a position that feels natural and relaxed for you. You might want to sit on a chair, couch, cushion, or meditation pillow. If you're sitting, make sure your back is straight, your neck and shoulders are relaxed, and your chin is slightly tucked. You can cross or uncross your arms and legs, whichever feels most comfortable.

Now that you've found your quiet place and gotten comfortable, you're ready to begin your meditation practice. Remember, the most important thing is to be consistent and patient with yourself. It might take some time to find your focus, but that's completely normal. Simply notice any wandering thoughts, let them go, and gently bring your attention back to your breath.

Get comfortable, but stay alert

When it comes to meditation, comfort is key. But it's also important to stay alert. So how do you find the right balance?

First, let's talk about comfort. Finding a comfortable position is crucial for effective meditation. Unlike popular belief, you don't have to sit cross-legged on the floor. In fact, you can sit in a chair, on a couch, or even lie down—whatever feels best for you. The most important thing is to make sure you're relaxed and free of any distractions.

Now, let's talk about staying alert. It's normal for your mind to wander during meditation, but there are a few things you can do to keep yourself focused. Here are some tips:

• Meditate sitting up: Meditating in an upright position can help you stay alert and prevent you from falling asleep.
• Create a designated meditation space: Choose a quiet, calm space that is separate from your bedroom or any other place associated with sleep.
• Meditate when you're most alert: Try meditating first thing in the morning when your mind is fresh and alert, rather than at night when you're already feeling sleepy.
• Get enough sleep: Make sure you're well-rested before you meditate. If you're already tired, your body may see your meditation practice as an opportunity to catch up on sleep.
• Avoid heavy meals beforehand: Eating a large meal before meditation can make your body feel heavy and sleepy. Instead, meditate before a meal or after a light meal.
• Meditate with your eyes open: Meditating with your eyes open can help signal to your brain that it's time to be awake and alert. Focus your gaze on a specific point about 2-3 feet in front of you.
• Stand or walk while you meditate: It's harder to fall asleep when you're standing or walking. Walking meditation can help induce a state of mindful presence while keeping you alert.
• Meditate with audio: Try using guided meditations or listening to calming music during your practice. The extra auditory input can stimulate your brain and help you stay focused.

Remember, finding the right balance between comfort and alertness takes practice. Don't be too hard on yourself if you drift off or lose focus sometimes. With time and patience, you'll be able to master the art of meditation and enjoy its many benefits.

Focus on your breath

Focusing on your breath is a fundamental aspect of meditation. It is a simple yet powerful way to anchor yourself in the present moment and cultivate a sense of relaxation and mindfulness. Here are some detailed instructions on how to "Focus on Your Breath":

Get Comfortable

Find a quiet and distraction-free space where you can be at ease. You can sit on a chair, couch, cushion, or even lie down. Ensure your back is straight to facilitate breathing. Loosen any tight clothing and, if you wish, close your eyes.

Observe Your Breath

Take a moment to observe the natural flow of your breath. Notice the sensation of air moving through your nose or mouth and focus on the rise and fall of your chest or abdomen as you inhale and exhale. You can also place a hand on your belly to feel it expand and contract. Try to follow your breath through full cycles, from the beginning of an inhalation to the end of an exhalation, and then on to the next cycle.

Make Your Breath a Focal Point

As you breathe, try to make it the main object of your attention. You can count your inhalations and exhalations to help you focus ("In... one, out... two, in... three," and so on). If your mind wanders, gently bring your attention back to your breath. This is a natural part of the process, so don't get frustrated or impatient. Simply acknowledge the thoughts and let them pass, returning your focus to your breath.

Experiment with Different Techniques

There are various breathing techniques you can try, such as deep and controlled breathing or slow and diaphragmatic breathing. You can also experiment with specific practices like box breathing, where you inhale for a count of four, hold your breath for a count of seven, and exhale slowly for a count of eight. Alternatively, try alternate-nostril breathing, where you breathe through one nostril at a time, closing the other with your finger.

Be Consistent

Consistency is key. Try to make meditation a daily practice, even if it's just for a few minutes. You can set a specific time of day or number of times per week to meditate. Over time, you may find that your ability to focus and relax improves, and you can gradually increase the duration of your practice.

Remember, there is no one-size-fits-all approach to meditation. The most important thing is to find what works for you and be patient with yourself as you develop your practice.

Be kind to your wandering mind

Meditation is all about focusing on the present moment, and observing your thoughts without judgement. However, it is completely normal for your mind to wander during meditation. In fact, it is estimated that we have between 60,000 and 80,000 thoughts per day, so deliberately deactivating your thought process is not easy!

When you notice your mind wandering, simply acknowledge the thought and gently bring your attention back to your breath. It is important to be kind to yourself and not get frustrated. Here are some tips to help you with this:

• Accept your thoughts — Instead of trying to push your thoughts away, welcome them. If you don't like the thoughts you're having, place them into a pleasant image in your mind. For example, imagine that 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 helpful to write down your thoughts before your meditation session. This will help you to feel more relaxed during your practice.
• Meditate regularly — Meditating at the same time and place every day will create a routine, and your brain will get used to what's coming next.
• Have a task to focus on — Having a task to focus on is great for the mind. Breathing exercises are a good way to keep the mind centred and help the body relax. Try counting your inhalations and exhalations, or drawing shapes with your breath.
• Practice guided meditation — Silent meditation is not the only way to meditate. You could use a guide to help you. When someone is telling you what to visualise, your mind will likely focus on what they are saying, and your mind won't wander as much.
• Start small — Start with short meditation sessions, and build up from there.
• Choose a calming song — Most songs are about 3 minutes long, which is perfect for a short meditation session.
• Focus on something specific — For example, you could focus on something you are grateful for, or things of a specific colour or shape.
• Be gentle and compassionate — Our brains re-wire faster with self-compassion. If your mind wanders, bring your attention back to the exercise gently, and with compassion.
• Stop if you get frustrated — If you start to feel frustrated, stop the exercise. Meditation loses all its potential benefit if you are being hard on yourself.

Remember, meditation is not about having a blank mind, and it is not a competition. It is about observing your thoughts without judgement, and bringing your attention back to your breath when your mind wanders.

Keep it short (to begin with)

Keeping meditation sessions short is a great way to begin a meditation practice. Even a short meditation of 1 to 5 minutes can be the perfect way to take a break, pause, and reset. The frequency of meditation is more important than the length of each session.

Short meditations can be done at any time of the day and can easily be fit into a busy schedule. They can be done in the morning, before work, during a break, or in the evening. They can be done anywhere, whether at home, at work, or on the go.

A short meditation can be as simple as taking a few deep breaths and focusing on the breath. This can help to relieve stress, sharpen focus, and cultivate compassion. It can also help to improve physical health, including lowering blood pressure and improving sleep.

• Set a timer for 1 to 5 minutes.
• Find a quiet and comfortable place to sit or lie down.
• Close your eyes and focus on the breath. Notice the sensation of the breath as it goes in and out.
• If the mind wanders, gently bring the attention back to the breath.
• Be kind to yourself and don't judge any thoughts or feelings that arise.
• End the meditation by gently opening the eyes and noticing any sounds, sensations, or emotions.

Frequently asked questions