A Beginner’s Guide to Meditation

You’ve most certainly heard about the ancient practice of meditation and its benefits. But the question is, have you ever given it a try? Have you ever considered starting meditation for stress?

Meditation promotes healing. Our mind becomes fresh, stronger and healthier. Meditation has the power to cleanse and nourish us from within. Science, psychology and many other niches, strongly approve meditation to be one of the most effective ways to reduce stress! Also, with regular practice and a little commitment, these are the main benefits every one of us will experience:

  • It improves our concentration
  • Strengthens our immune system
  • It calms our mind and makes us think more clearly
  • It increases our self-awareness
  • It lowers high blood pressure and also, lowers the levels of blood lactate which may cause anxiety attacks
  • Increases serotonin production that improves mood and behaviour
  • It increases energy levels
  • It increases creativity and much more…

The truth is, there are very few things in life that are so available, cost-free and give you so many benefits! So lets not ignore this amazing resource to enhance our wellbeing. If you’re new to meditation, don’t worry, we’ve got you covered. Below you’ll find some easy steps to begin with, in order to initiate yourself in this practice and start experiencing its benefits as soon as possible. Just try to keep in mind that nothing big comes immediately! You need practice, dedication and a good mindset in order for meditation work for you in a way that it definitely can! 10 minutes a day are enough to get started with this powerful body-mind practice:

Find your “peace” place

The first thing to do is to find a place where you can be comfortable and no one will disturb you. It might be your room, a backyard or a terrace; it doesn’t really matter as long as you know it’s a quiet place.

Place your body in a stable position

Your stable position depends only on you. It can be on a chair or in a cross-legged style, the most important thing is to be comfortable. A famous sitting position is “lotus” (shown on the image above). Remember, your eyes must be closed during the whole process.

Be present

Loosen yourself and try to clear you mind from everything you were thinking. Just sit and observe. Check how your body feels. Relaxed? Tired? And your mind? Busy? Anxious? Do not engage in any specific thought, just observe and relax. 

Take deep breaths

And by deep, we mean using your diaphragm and pushing your stomach outwards as it fills with air. Try to focus on this precious and meaningful moment because now you are preparing your body to relief the muscles and let your breath take the lead. The best way to fully experience this step, is to run a body scan and check how every part of your body feels. Start by focusing on the bottom of your feet, going all the way up to the top of your head, or vice versa. Feel the energy flowing, feel your pulse.

Let go of your thoughts

Don’t try to clear your mind. Most beginners think that in order for meditation to be effective you need to have no thoughts at all. That isn’t true; it can be achieved but its not the aim itself. Just let your thoughts flow without engaging with them. Be conscious of your feelings and observe your streams of thought. This step, with practice, will make you select your thoughts and won’t let them distract or stress you by not living and enjoying the present moment.   

Make breathing a focus point

After letting yourself take deep, meaningful breaths, now it’s time to focus on that. Paying full attention to breathing stops your mind from wandering off down different threads of thought. As a beginner, the best you can do to achieve an efficient start is to repeat this process of focusing at least three times. Each part should last at least 1-3 minutes.

Start small and commit to yourself

Don’t attempt more than 2-3 minutes the first times you meditate. You can gradually increase the time every week as you gain more control over this practice. In order for it to be effective, you need to make it a habit, so commit to do it for at least 30 days straight, just a few minutes when you wake up.

A final tip: be patient

Do not worry that you may be doing it wrong. There is no right or wrong way to do it, simply be happy that you are doing it! Results will come to you sooner than you expect. It’s not about speed; it is about feeling the changes inside your mind and body day after day once you have made meditation a daily commitment. Remember, it’s a lifestyle, not a job. And to be honest, it’s something that will make you, us, and everyone feel more grounded in the present and ultimately lead much happier lives.