The Guide to Meditation for Beginners: Simple and Effective

Are you interested in meditation but don’t know where to start? Let us help you! We have all the information you need to get started. This blog will bring you the basics of meditation and how to get started with meditation for beginners.

Meditation is so popular and has been around us for a long time. It is currently practiced by around 500 million people globally. Learning how to meditate may seem like a challenging task, but it doesn’t have to be.

It’s been more than 1.5 years since I incorporated meditation into my life, and it has provided me so many benefits during this period. I was also a beginner at some time, confused and searching about meditation all over the internet. Then I decided to give it a try, and it has been proven to provide a ton of benefits to both my mind and body.

Let’s start this beautiful journey.?

What is meditation?

A boy meditating

Although, there isn’t a perfect way to define meditation. However, according to an ancient Indian Sage Patanjali – Meditation is self-realization. It’s a practice to train your mind to attain attention or awareness and achieve a mentally clear and stable state.

Meditation is a simple yet powerful practice to control your thoughts, increase your focus, and promote calmness and awareness in your mind. It increases the awareness in your mind, i.e., what are you thinking, what are you doing, and how are you feeling.

As long as you are aware of something and you maintain that awareness, then that is meditation.

Most people perform meditation as a stress or anxiety reliever. It has numerous advantages over the human mind and body, which we will discuss later in this post.

Importance of meditation

importance of meditation

As human beings, we have attained tremendous things in this world with the help of our brains. Day by day, we are reshaping this world the way we want. Our brain is the most highly developed of all the species, yet we are the most miserable.

We seem to connect more to the external side of our mind, and these external powers are manipulating and making us more miserable. We mostly live in a state of constant stress, anxiety, and depression, and it’s so hard to jump out of it.

Meditation is one of the most important skills that one can learn in today’s world. It’s a tool that connects us within ourselves and gives us insight into who we are.

There has been tremendous research on meditation, and it has proven that it can have a drastic positive impact on both our mind and body. It can help us fight various medical conditions like stress, anxiety, hypertension, and depression. It has the power of connecting you within yourself and having more control over your mind.

Benefits of meditation

benefits of meditation

In the previous few years, there has been a lot of research on meditation and it has proven that meditation has a positive effect on improving our mental and physical health. We’ll be looking at some of these benefits here.

Mental benefits

Increase focus

While learning or working on something new, our ability to learn that new skill or knowledge depends on the quality of our focus. Regular meditation has been found to increase the focus of our brain. Meditation teaches us to focus on a particular thing for a long time without getting distracted by external powers, resulting in increased productivity.

Improves mood

Whenever I feel low, or my mind chatters unpleasant thoughts, I run towards meditation. It helps our mind relax and eliminate bad thinking from our unconscious mind, improving our mood.

Improves decision making ability

Our life is a result of the choices and decisions we make. Our mind is a thought-producing factory that produces thousands of thoughts daily, both negative and positive. Meditation makes us aware of these thoughts and helps us choose the better one for us. It helps our mind relax, calm, and be stable, which helps us make the right decisions.

Reduces ageing

Many research has shown that meditation has been linked to producing an anti-aging effect on our body. Stress is one of the main reasons for fast aging. It not only impacts our health but also reduces our chances of living longer. Regular practice of meditation can manage our stress and make us live longer.

Physical benefits

Manages stress

Most people use meditation to relieve their stress and anxiety. Whenever we face a stressful situation, our brain releases stress hormones in our body known as cortisol.
Practicing meditation helps to reduce the levels of cortisol and eliminates the effect of stress on our bodies.

Boost immunity system

Our immune system is the intelligent part of our body that communicates with the brain through chemical messages to fight disease. Researchers have found that our brain is intimately connected to organs in our body and thus to the immune system.

Our immune system responds to both the positive and negative thoughts of our minds.

If our brain experiences any bad effects through stress or anxiety, our immunity system also suffers badly and becomes more vulnerable to disease.

Meditation helps us manage our stress and depression to create a positive environment for the immune system to work more efficiently.

Improves sleep quality

Most of our thoughts get bombarded on us, mainly when we go to sleep. We mostly think about our day’s bad or good things at this time. The continuous running thoughts or constant stress in our mind signals our body not to sleep.

Good sleep is very important to reset or clean the junk of our minds. Practicing meditations for even 10 minutes before hitting the bed helps us calm and relax our minds, which ultimately helps us sleep deeply and peacefully.

Improves heart health

Incorporating meditation into the daily routine has been found to reduce cardiovascular disease. Whenever we deal with stressful or unpleasant situations, our bodies put pressure on our hearts. This pressure on our heart increases the chances of heart attack or stroke. Practicing meditation helps us to manage our stress or pressure and helps us fight cardiovascular diseases. It is also beneficial to normalize our blood pressure and cholesterol levels in our bodies.

Types of meditation

Meditation is so popular that it has evolved into many types. Though this post is for absolute beginners, we will cover only the most basic of them. Also, you don’t need to practice these all at once. Instead, choose the one that is most suitable for you and stick with it.

Guided meditation

Starting meditation on your own can be a hard fight for beginners. You may get confused or frustrated.

Guided meditation is the most basic type of meditation for beginners. This meditation includes a teacher or guru that instructs or guides you through the process, making it easy to meditate. The instructor may instruct you to focus on your feelings, thoughts, or emotions.

The main focus of guided meditation is to direct your focus from somewhere else to your present. It’s good to join some online classes or groups that include an instructor. Otherwise, you can also go with the mediation apps present in the market.

Mantra or chanting meditation

This practice includes repeating and focusing on a mantra or phrase. The phrase can be a simple positive affirmation, like “I can do it” or “I am happy,” or simply it can be “OM.” The basic idea behind the practice is to fill positive energy and boost confidence in your mind through focusing on positive words. It also strengthened the focus and connection of your minds with you.

Body scan meditation

As the name says, this meditation includes scanning your body parts from head to toe. The main focus of this meditation is to reduce stress or tension in the body parts and promote relaxation. Most people often practice it before sleeping to reduce stress and sleep peacefully.

Breath awareness meditation

Breath is the main instrument of this meditation. It is one of those meditations that I practiced the most. In this practice, rather than focusing on mantras or objects, we focus on our breath.
The idea is to focus on the breath while it enters or leaves the body. It helps in improving our breath patterns and makes sure that our mind and body get a sufficient amount of oxygen.

Yoga meditation

Yoga meditation helps our body to stretch, using a yoga posture to promote flexibility and calmness in our mind. It is like hitting two targets with one arrow.
While practicing, make sure that your posture is good enough not to make you uncomfortable. Keep awareness in your breath while stretching your body.

Samarpan meditation

Samarpan Meditation is one of the most important meditations in the Vedic tradition. It is believed to be the most effective meditation for achieving inner peace. This Meditation was brought in 1994 by a Himalayan master, Satguru Shri H.H. Shivakrupanand Swamiji. It is a very powerful meditation that can cleanse even the most polluted minds of all their sins. It is effective for people suffering from hypertension, diabetes, asthma, glaucoma, bronchitis at the age of 30, and more.

How to start with meditation(step-by-step)

A girl Meditating

Whether you want to meditate early in the morning or late at night, you must take a few minutes to prepare yourself. It will increase your chances of enjoying your meditation session. Below are the only steps that are needed to start meditation for beginners.

Choose a time

The first step is to choose a time that is convenient for you. It can be early morning or late night; that’s totally up to you.
However, early morning is the perfect time to practice—it fills your body with positive energy at the start of the day and helps you prepare mentally for the day ahead.

Prepare for it

Choose a meditation type that is most suitable for you. As a beginner, having a teacher who instructs you through the process is more beneficial. 

Remove the possibility of being distracted by uncomfortable clothes—wear what suits you best. Also, you can go for a little warm-up with yoga or exercise. It will enhance your mediation session.

Find a distraction free place

Choosing a quiet place is very important for your meditation session. A distracted place may cost you disturbance or frustration while practicing. Choose a place that is free from distraction.

Choose a comfortable posture

You can use a meditation cushion, sit on the chair or floor to meditate. Make sure that while sitting, your back should be straight. It will help you to breathe easily and effectively. A good posture is very important to feel deep relaxation.

Remove all distractions

Reduce the possibility of distraction as much as you can. If you are using mobile for guided meditation, make sure that it’s on the airplane or do not disturb mode. Tell your parents or relatives not to scream or call for you during the practice, as this happens most with me.

Start with deep breaths

Getting started by taking some deep breaths is always a good idea to make yourself relax and comfortable.

Focus on your breathing

Now slowly bring your focus to your breathing. Focus on how it feels when air enters or leaves your nose or how your chest shrinks and expands while breathing. You may get distracted by some thoughts and may lose focus from your breath, but that’s normal. After getting distracted, gently bring your focus back to your breathing.

Meditation isn’t about not thinking or trying to control your thoughts; instead, it’s about not getting stuck to those thoughts which distract you.

Start small and be consistent

The one common mistake that most beginners make is sitting and meditating for long. As a beginner, you should start with around 5- 10 minutes. Once you are comfortable with this time, then you can increase your time. If you are unable to focus, then there is no benefit in taking your meditation too long. Take a break and start again after some time or maybe the next day. Your meditation should be small and effective. 

A daily 10 minutes meditation is more effective and beneficial than 60 minutes of single mediation a week.

The more you practice meditation, the more you’ll become familiar with what distracts you.

Tips for beginners

While practicing, you may find it hard to focus or get frustrated, which is normal for a beginner. Here are some tips that may help you in the journey.

Do it early in the morning

Meditating first thing in the morning is a great way to start your day. It will boost your energy, and you will find yourself more focused and confident in your in-hand tasks throughout the day.

Do it late in the night

Practicing mediation just before hitting your bed is a good way to calm and relax your mind and body. It will improve your sleep quality and will also help you to sleep deep and peacefully.

Remove distractions

Don’t forget to eliminate any possibility of distractions during the practice. Put your phone or other devices to do not disturb mode.

If like use sounds

Most of the time, I meditate while listening to nature sounds. It makes the practice more soothing and relaxing. If that suits you, you can also try meditation with sounds.

Be consistent

In the first few days or weeks with meditation, It may be hard to focus, or you may feel bored or frustrated. It is normal; you need to be consistent with it. The more you practice, the more you will become familiar with meditation.

Meditate empty stomach

It is helpful to have an empty stomach while meditating. A full-filled stomach may make you feel tired or distracted.
Also, make sure that you do not practice it when you feel hungry, as it may feel difficult to focus.

Use meditation apps

If you are facing difficulties while searching for a meditation partner or community. In this case, the best way to practice is through meditation apps. It will help you to meditate more easily, with some guidance. There are various nice apps like Headspace, Calm, Meditopia, which you can explore and choose.

Stick with a technique

Whether you start meditating with a guided or any other type of meditation, try to stick with the only one for a few weeks. Once you are comfortable with the selected one, then you can try other meditation techniques, too.

Join a community

Getting the support and interest of people like you is not less than a win. If possible, find a community in your area that is fully committed to meditation.

Myths about meditation

Myths about meditation

Meditation is hard

Some people think of meditation as a hard practice. Yes: it may be challenging to sit down and focus on an object or breath for an extended period.  But once you are comfortable with it, you will reap the various benefits. Everything seems hard in the beginning, but with time, it’s become easy.

It take hours

In this busy world, no one has hours to spend on meditation. Also, as a beginner, no one will advise you to spend hours on meditation. If you are consistent with meditation, then it can benefit you in simply 10 minutes of practice.

Meditation is about not thinking

The most common misconception about meditation is that it means stopping thoughts. Thoughts are like clouds—they come and go on their own. The goal of mediation is not to stop your thoughts while meditating; rather, it’s about being aware of your thoughts, notice them, and not getting stuck on them.

Let your thoughts come and pass

I don’t have time to meditate

One of the biggest excuses or say lies of people I hear is that they don’t have time to meditate. Every one of us has the same 24 hours in a day. There are many minutes in your day when you are watching TV or using mobile phones. Among all these activities: finding 10 minutes for meditation is not so hard.

Meditation is only for stressed out people

Most people indeed used meditation to relieve their anxiety and stress. But this doesn’t mean that only stressed-out people can use it. It has other benefits, too, and a non-stressed person can also practice it.

Meditation is only for monks

All monks and sadhus practice meditation, but not because they are monks. It was part of their life even before becoming a monk. Also, meditation is the reason that they have become monks. 

Meditation is a spiritual practice that everyone can practice.

You need to sit in an cross-legged position

According to Maharishi Patanjali, Sitting in a lotus posture is not mandatory to meditate. It would be best if you chose a posture that is comfortable and steady for you. Most people you see mediate cross-legged because it’s comfortable for them. Also, if you like and are comfortable, you can even meditate while standing or walking.

Final words

Practicing meditation eases stress-related problems, deeply relaxes the mind, and restores the system. It’s not always easy to stay motivated on your own. There are many different meditation techniques to choose from, so feel free to experiment and find the one that suits you best.

As you practice, you’ll notice that you have more energy and stress relief, you’ll start to feel more centered and calm, and you’ll be more mindful of your thoughts, emotions, and actions.

I hope you’ve enjoyed this simple guide to meditation for beginners. It has been a wonderful experience putting this together for you, and I hope you can utilize this information and apply it to your own life.

Thank you for reading, and have a great day! If you found this helpful, please share this piece with your family and friends so that they can learn from it as well.

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Yatender

Yatender

Yatender is the founder of investohealth.com, which is a health and wellness blog. He is passionate about writing, health and helping people. He believes that everything can be possible if you put your heart in it. He is always open to queries and suggestions for his articles, you can connect with him on his social media platforms.

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