The Beginners Guide to Meditation

Let's start out with a quick summary of what meditation is. Meditation is a practice in which techniques – such as mindfulness, focusing the mind on a particular object, thought, or activity – are used to train attention and awareness, and achieve a mentally clear, emotionally calm, and stable state. Meditation has been practiced for thousands of years, dating back to Mesopotamian times. Trust me, that’s a long time ago. Unlike those from ancient times, we now have access to thousands of platforms to guide you through your meditation journey if you so choose, from apps, YouTube, television channels, and social media. Heck, even your smartwatch likely has guided meditation available.

So, what are the benefits of meditation, you ask? Well, the biggest and most common benefit you will find is that practicing meditation will help to reduce your stress and anxiety. Yup, you heard right, just 10 minutes a day and you will find your mind, body, and soul in a more peaceful state and able to handle those emotional rollercoasters with improved resilience.

How do I begin to practice meditation? Let's check in on the various methods used for meditation. Guided meditation is a practice that involves listening to a guide who will lead you through the practice. These can involve a guided nature walk in which you imagine your surroundings and take in the peaceful serenity. Progressive muscle relaxation or body scan involves focusing on different parts of your body, tensing each part of the body one at a time, and releasing that tension. Mindfulness meditation teaches you to be aware of your thoughts, feelings, and surroundings, keeping your mind focused without wandering.

How about we try the practice together? To get started, find a nice and comfortable position. You can lie down or sit in a comfortable position on a chair or couch. You want to make sure you are in a space in which you will not be disrupted. For this meditation, we will need about 5-10 minutes. It can be helpful if you set a timer. As your practice becomes more routine and comfortable, you may add more time to the duration.

Start by closing your eyes and taking a deep breath in. Hold that breath for about 4 seconds and slowly release. Settle into a pattern, focusing on your normal breathing rhythm. Pay attention to the sensations you feel as your breath enters your lungs and exits through your nostrils. Pay attention to the rise and fall of your chest. If your mind begins to wander, that’s okay. Acknowledge those thoughts that cross your mind, and without judgment, gently push them away, bringing your focus back to your breathing. Once your time is up, slowly bring awareness back to your surroundings, open your eyes, and take the time to notice how you feel.

Meditation is a personal journey; it looks different for each person who practices. Remember that meditation is not about emptying your mind and the thoughts within. It's about learning to observe without judgment or attachment. Be kind to yourself, and as you practice the art of meditation, there is no right or wrong here.

Now you are ready to conquer your day with a fresh mind and emotional resilience. Take the time to practice each day, and you will be on your way to providing your mind, body, and soul with the benefits to follow.

Look out for added posts with links to my favorite meditation practices.

Happy Meditating!