Meditation for Beginners: 10 Valuable Tips
Meditation and mindfulness are popular topics.
There are many benefits to be gained through meditation, but beginners often struggle to develop a meditation practice. There is a lot of confusion around the simple but challenging meditation practice. A few tips can make a significant difference. Here are 10 tips for meditation beginners:
1. You don’t need anything to meditate.
Having a proper cushion, loose-fitting clothing, and a quiet location can be nice. However, you don’t need any of those things. You can meditate while standing in line at the grocery store. You always have everything you need with you to meditate properly.
2. Start with mindful breathing.
Other forms of meditation can require higher levels of focus and discipline. Arguably, mindful breathing is the most valuable form of meditation. Focus on your breathing. When your mind wanders, gently return your focus to your breath. This is the perfect starting point for meditation beginners!
3. Move if you need to.
That doesn’t mean squirming around in your seated position. Get up and talk a walk instead. Be mindful in your walking. Ideally, you can find a peaceful location where you can still focus on your breath, free from the worry of being run over by a car. The more distractions you have, the more challenging it will be.
4. Use a timer.
Suppose you plan to meditate for 15 minutes. It can be very distracting to wonder how much time is left. So, you peek at the clock and mentally calculate how much time is left. Use a timer instead, and keep your attention where it belongs.
5. Be mindful throughout the day.
Use a timer app on your phone or computer to remind you to be mindful. Set the timer to notify you every 10 to 15 minutes. Take a few mindful breaths and return to your previous activity.
6. Meditate several times each day.
Use your trusty timer again. Perhaps you can meditate for one minute each hour or 10 minutes every 4 hours.
- The goal is to maintain a mindful state 24 hours per day. This is more easily accomplished if you meditate several times each day.
7. Be gentle.
Meditation isn’t about forcing yourself to concentrate with tremendous effort. Meditation gives energy. It doesn’t take energy from you. Use gentle, persistent attention to be more successful and enjoy the process much more.
8. The longer you meditate, the more important your posture becomes.
Almost any position can be comfortable for a few minutes, but few positions are comfortable for 20 minutes or more. Even your comfy couch is inadequate.
It’s important to maintain a well-supported position with a straight spine. Leaning or slouching will create tension and discomfort.
- Have you ever wondered why the full-lotus position is so popular in meditation? It’s because your ankle bones aren’t digging into the floor like they would be if you had your feet folded underneath you. It’s also very stable and allows for a straight spine.
- Find a position that works for you. Consider using a wooden chair if you cannot find a comfortable position on the floor.
9. Avoid meditating after a large meal.
Meditation isn’t a form of sleep. A big meal can make you sluggish and uncomfortable, resulting in a nap rather than meditation!
10. Add time to your meditation practice slowly.
Avoid pushing yourself. Five minutes is a good start. Add a few minutes each week. A long session of 30 minutes per day is a worthwhile goal to work up to.
Bonus Tip: Don't give up
Meditation is a subtle skill that requires time and practice. Many beginners give up before realizing the benefits that meditation provides.
Use these meditation tips for beginners to make meditation one of your daily habits. It won’t take long before you consider meditation to be one of your most important activities.
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