How to Meditate for Beginners

Think about what you want to gain from your meditation practice. People start practicing meditation for a variety of reasons – like perfecting their thinking and creative abilities, visualizing a goal, removing the noise in their mind, or even creating a mental connection. sacred. If your only goal is to take a few minutes each day to quiet your body without worrying about anything about what you’re doing, that should be enough of a foundation for you to practice meditation. Don’t overcomplicate the reason for meditation. In a deeper sense, meditation is about relaxing and removing everyday worries from the mind.

Find somewhere quiet and undisturbed. Especially if you are a beginner in this method, it is important here to make sure that the place where you intend to practice meditation is free of any distractions. Turn off the television and radio, close the windows to block out the sounds of the trees outside, and close the doors to keep out roommates’ noise. If you share a room with someone or share a house with your family, you may have trouble finding a quiet place to concentrate. Ask the members you live with if they are willing to keep quiet during the time you practice. Don’t forget to promise them that you’ll let them know as soon as you’re done so they can resume their normal activities.

• To add excitement to the meditation experience, a scented candle, a bouquet of flowers, or incense are great tactile cues.
• Dimming the light or turning the lights down will help you focus more.

Use a meditation cushion. This mattress is also known as zafus. Zafu is a circular cushion, and you can sit on it when placed on the ground during meditation. Like the chair, this mattress will have no backrest. Therefore, you are not allowed to sit down and lose focus on your energy. If you have not prepared zafu, the cushions on the old sofa or pillow also become a savior, helping you to avoid pain during the long stretching process to sit cross-legged.

• If you feel back pain when sitting without support, sit in a chair if you want. Try to keep your body in a comfortable position and sit up straight so that your back feels comfortable. Then, lean back until you feel you can keep practicing again.

Wear comfortable clothes. Of course, you don’t want anything to pull you out of your focused state of mind. Therefore, avoid wearing tight clothing, like jeans or tight pants. Instead, choose clothes that you normally wear to exercise or to bed — loose and breathable clothing is considered a smart choice.

Choose a time to practice when you feel refreshed. As you get used to the practice of meditation, use this method to stay calm whenever you feel anxious or stressed. But if you are a newbie, you will have a hard time focusing at first because your mind is not yet properly shaped. So if you’re just starting out, practice meditation when you feel comfortable – if possible, your first session should be early in the morning or after you’ve relaxed from a long study or hard work schedule.

• Get all the wandering thoughts out of your head before you sit down to meditate. Before training, if you are hungry, have a snack or go to the bathroom if you are in need.

Prepare a stopwatch. Do you want to make sure you practice meditation long enough, but don’t want to disrupt intense concentration by testing the time? Set the stopwatch to the time you want to exercise — whether it’s 10 minutes or 1 hour. Your phone may also have a timer for training sessions, or you can find online sites or apps about setting a time for practice. ^[1]