First of all, congratulations for deciding to meditate! Meditation is a wonderful journey that’s good for your mind, body, and spirit.
Perhaps you want to meditate to reduces stress levels and alleviate anxiety. It might be because you want to have a deeper understanding of our inner self.Or maybe you’re struggling with chronic insomnia.
Whatever your reason is, you are doing the right thing. When you meditate, your stress level goes down, you focus more, and you connect with others better. There are thousands of studies to back up these claims.
Given these benefits, it’s no wonder that you want to get started right away. But if you’re a beginner, you might be a little confused on how to meditate.
Don’t worry, because we’ve got your back! We’ll take you through your very first mediation session step by step.
1. Set a time limit.
There is no one-size-fits-all when it comes to the duration of your meditation session. How long you meditate depends on your availability, preference, and goal.
For beginners, a 10-minute session is generally great. If this seems overwhelming for you at first, there’s no harm in lowering it to a 3-minute or a 5-minute session.
You can then increase the duration of your session to 15 or 20 minutes as you become more familiar with meditation.
2. Find the right spot.
Choose a nice, quiet spot in your house. Make sure that no one can disturb you at that spot. This is crucial because being interrupted will not only ruin your meditation session, but your subsequent mood as well.
3. Get settled.
After finding your spot, think about how you want to settle in. Are you going to sit on a chair or the floor? Is lying down better for you?
It doesn’t matter what position you choose, as long as you are comfortable and can breath well.
4. Take deep breaths.
Deeply inhale through your nose and exhale through your mouth. Do five of them for starters. You can do more if you want. On the last exhalation, close your eyes slowly.
5. Observe your body and breathing.
With your eyes closed, focus on your body. Focus on your head first, then slowly go down to your neck, your stomach, your legs, and lastly, on your toes.
After scanning your body, focus on your breathing. Remember to breathe like you usually do.
6. Let go.
Live in the moment. Let your mind be free, but be aware of your thoughts. If you think that your thoughts are bothersome, don’t force yourself to change them. Just let your mind wander if it does.
7. Carry it with you.
Before ending your first meditation session, think about what you are going to do next. Are you going to take a shower or drink coffee? Whatever it is, don’t forget to bring your awareness with you.
There you have it, mindful one. Don’t forget, an everyday session is the key to a better, happier you. Happy meditating!