Advertising
Advertising

Meditation for Beginners: How to Meditate Deeply and Quickly

Meditation for Beginners: How to Meditate Deeply and Quickly

Imagine yourself running at top speed. After a few minutes pass, you feel yourself slowly getting out of breath. You feel the aches in your muscles as your body slows down but you keep pushing yourself to keep going. Eventually, you collapse because you’ve exhausted all energy and you can no longer function.

For many people, this is what we do to our minds when we are constantly under stress. All the thoughts dictated by our endless to-do lists accompanied by our worries and fears are burning out our brains.

What if I told you there was a simple process backed by science that you can do in as little as 20 minutes a day that will lower your stress levels, improve your decision making skills and relieve anxiety?

This process is meditation. It has now become widely popular with over 18 million people practicing it in the U.S. alone[1] and it now also has grown into a billion dollar business.[2] Leading companies such as Google, Goldman Sachs and Salesforce use meditation practices in the workplace and 22% of employers have offered mindfulness training to staff back in 2016.

We’ve created this article about meditation for beginners so you can learn about what it is, and how you can use it right now to start experiencing the many benefits it provides.

What meditation means to your body and mind

The actual practice of meditation can be done in many different ways but the one type that has shown promising results is known as mindfulness meditation.

The purpose of the practice is to train your mind to be firmly focused on the present moment. It involves the act of focusing your attention on something such as your breathing, as well as taking moments to simply observe and be aware of things around and within you.

Advertising

Meditation recharges your brain

Meditation is what helps you to be in a restful and recuperative state where you are not controlled by your thoughts and feelings. As a result your mind will become better able to manage them in a way where you just observe them so you can make better decisions.

“Meditation isn’t about becoming a different person, a new person, or even a better person. It’s about training in awareness and getting a healthy sense of perspective. You’re not trying to turn off your thoughts or feelings. You’re learning to observe them without judgment. And eventually, you may start to better understand them as well.”[3]

Meditation keeps your brain healthy

Just like how exercises will make your body physically stronger, this mental exercise will make your brain stronger. It activates the parts of your brain that promote things like intelligence, empathy, and happiness just to list a few.

It’s a known fact that our brain start slowly shrinking starting around the age of 30[4] but keeping your brain in shape with meditation can prevent the shrinking altogether.

Meditation hears the cries of your body

When we’re too busy, we may not notice the subtle symptoms of our body. For example, when we are stressed, there are early symptoms such as tightness, irritation and heaviness in the body. When we ignore these symptoms, it can lead to much more amplified symptoms such as high blood pressure, fatigue and anxiety.

Meditation helps you become more aware with what your body has been trying to communicate with you about your health and well-being in order address certain issues before it’s too late.[5]

Why it’s worth it to start meditation

Over 50 years of scientific research has shown compelling evidence of the many different types of benefits meditation can have on both your brain and your body.

Advertising

One of the most compelling piece of evidence for meditation that I have found was that it literally changes your brain. Brain scans have shown that the neuron rich part of the brain known as grey matter was noticeably increased in multiple areas of the brain involved with important functions such as decision making, emotional regulation and memory.[6]

To learn more about some of the amazing benefits, you can read my other article: 15 Ways Meditation Boosts Your Brain Power and Your Mood

A simple way to meditate (even for absolute beginners)

If you’ve never meditated before, spending as little as 2 minutes a day may be a great start to develop a meditation habit and experience the results.[7]

One thing to keep in mind is that meditation isn’t about trying to stop your thoughts. It’s more about being aware of them and then simply allowing them to come and go.

All you need is a comfortable space where you are likely not to be disturbed and do the following:

  1. Sit with your back straight at a comfortable level, either on a chair or on the floor (Whichever is more comfortable).
  2. Start by leaving your eyes open with a relaxed soft focus.
  3. Take one deep breath in through your nose and out through your mouth.
  4. While breathing out, gently close your eyes and resume normal breathing
  5. Take a moment to pause and enjoy being present in the moment. Feel the pressure of your body on the chair beneath you, the feet on the floor and the hands and the arms just resting on the legs.
  6. Gently bring the focus back to your breathing and notice the breath and the body with its rising and falling sensation.
  7. When you’ve realized your mind has wandered from any thoughts, sounds or other sensations, gently bring the focus back to your breath again.
  8. Gradually bring the attention back to your body and the space around you. Then gently open your eyes again.
  9. Take a moment to soak in how that felt for you before going about your day.

Clearing the obstacles to meditation

There are many things that may be preventing you from experiencing the amazing results of engaging in regular meditation. Here are some challenges to expect as well as some guidance on how to handle them:

  • Doubt – Your skepticism might take over and you might be questioning if such a simple practice can really help you in any way. A ton of evidence has shown it does, so go in with an open mind and trust the process. You will notice the changes gradually and the possibilities will soon become a reality for you.
  • Restlessness – You may find yourself restless and constantly distracted with thoughts when meditating. Be aware this is totally normal especially in the beginning. Like any other practice, you will have some good days and bad days but as you continue training your mind, you’ll become more and more fluent with entering into a calm state.
  • Impatience– You might not experiencing the benefits as quickly as some other people do. Don’t worry. While it might take you a little longer to see the positive outcomes, go at your own pace and as you continue to practice and get better, you will definitely experience the results.
  • Sleepiness – You will definitely have trouble focusing if you’re tired or low on energy. If you find this happening often, try to meditate during a time where you are more awake such as earlier in the day rather than closer to bedtime.
  • Discouragement – As with any other new habit formation, life happens and you will miss some days that you were hoping to get a meditation session in. Don’t let this discourage you into giving up. Keep moving forward and do it whenever you can. Every little bit helps to create a big result.

Basic techniques and practicing exercises (With specific steps)

Two of the most researched types of meditation include focused attention meditation (FAM) and open monitoring meditation (OMM).

Advertising

Focused attention meditation involves the active focusing of attention on an object, your breathing, an image or some words.

Open monitoring meditation involves more of a observation approach where you practice being aware of any experience that comes up without any judgement nor focus towards it.

Most mindfulness meditation sessions use a combination of both these types with focused attention meditation usually in the beginning and gradually shifting to open monitoring meditation.

To help you take your meditation a little further, here are some basic techniques you can practice for each type:

Focused attention meditation

Focused attention meditation can be done in a variety of ways as there are many things you can choose to focus on. Here are some basic techniques that you can use to incorporate:

  • Breathing Meditation – This is a very common form of focused attention method where you focus on the breath while meditating. Simply count to 10 with each breath that goes in and out and repeat. Whenever your mind wanders, gently bring the focus back to your breath and start the count over again.
  • Walking Meditation – Go out for a walk at a comfortable pace. As you do, start focusing on the sensations you feel in your body. Notice the weight of your feet as it hits the floor and the swinging of your arms with each stride. If you find thoughts coming into your mind, just gently bring the focus back to the sensations you feel as you walk.
  • Mantra Meditation – A mantra is a word or phrase that you repeat to yourself. It can be any word so choose a positive one you like that’s comfortable for you to say. As you begin meditation, close your eyes and repeat your mantra to yourself. Focus only on the sound and feel of your mantra and gently bring your focus back to it whenever your mind wanders.
  • Object or Image Meditation – This involves placing your focus either on an image in your mind or on an actual object in the environment. Meditation with images can be done with your eyes closed whereas you would need to do it with your eyes open when focusing on an actual object such as a flower or candle flame.

Open monitoring meditation

Open monitoring meditation is all about observing experiences without judging or getting attached to them. This sort of awareness of your thoughts and feelings without being controlled by them is what’s referred to as mindfulness.

This promotes the clarity, perspective and wisdom that comes when gaining insight and helps you make better decisions especially when handling challenging emotions such as fear and stress.

Advertising

Here’s how you can do it:

  1. Get comfortable into your meditation position and relax.
  2. Take long and deep breaths. With every exhale, feel how your body is getting more and more relaxed.
  3. Now rest your awareness in the present moment.
  4. Tune into your sensory experiences for several moments. Take a moment to observe the weight of your body on the chair and your hands on your lap. Notice any sounds or smells in your room.
  5. Monitor your organs by doing a body scan from the top of your head to the tip of your toes and observe any sensations as you do it.
  6. Take your awareness deeper by monitoring and thoughts or feelings. Recognize any deep emotions. Remember not to think about these emotions, but to simply notice them instead. One way that can help you not get caught up in the emotion is to label them. If you experience fear, just tell yourself “This is fear”. Then let go of it.
  7. When your mind wanders from the moment, resist the urge to attach yourself to those thoughts. Just let them come and go.
  8. Exit the meditation by letting your mind slip out of awareness and back to the present moment.

Guided meditation

One way to help you get started and really experience the perks of meditation is to participate in guided meditation.

You can always search for a local class or if you’re more introverted, you can download great apps like Headspace that have free meditation sessions that you can do in the comfort of your own home.

You can also try this Guided Morning Meditation for Beginners (That Will Change Your Day)

The transformation you’ve been searching for

One of the key ways that meditation helps you, is by bringing you to the realization that you are not your thoughts or feelings; meditation frees you if you’ve been chained by your thoughts.

By simply connecting with and being more aware of yourself, you develop the amazing ability to handle stress, improve your health and increase your intellect.

So take two minutes now to close your eyes, focus on your breath and be present. Then you’ll be on your way to changing your life for the better.

Featured photo credit: Pexels via pexels.com

Reference

More by this author

Eugene K. Choi

A life coach who helps people discover how to best utilize their passions and talents through a proven process.

How to Be Happy Again: 13 Simple Ways to Shake off Sadness Now How to Attain Self Realization (Step-By-Step Guide) 17 Tactics to Drastically Improve Communication in Relationships 15 Ways Meditation Benefits Your Brain Power and Your Mood 8 Signs of a Toxic Relationship and How to Save Yourself from It

Trending in Mental Strength

1 Feeling Defeated in Life? 9 Ways to Take Back Your Power 2 What Is Resilience and Why Is It Important for Success? 3 How to Know Yourself and Seek Self Improvement 4 The Importance of Self Improvement No Matter How Old You Are 5 How to Be Humble Without Putting Yourself Down

Read Next

Advertising
Advertising
Advertising

Last Updated on November 6, 2020

Feeling Defeated in Life? 9 Ways to Take Back Your Power

Feeling Defeated in Life? 9 Ways to Take Back Your Power

The human feeling of wanting to achieve more is a shared one and, consequently, so does the sense of feeling defeated. Things don’t always work out as planned, and we then feel beat down and sometimes downright downtrodden.

This feeling is something that every achiever human-being feels once in a while. The good news is that there are proven science-based ways to help take back the power. It’s not possible to continually win without experiencing a loss, and the way we react to failure is what defines us.

There are (sadly) many practical examples—from battling a bad habit (did anyone say Netflix binge on a Tuesday night?) or even an addiction to dealing with a boss you don’t like who makes every day seem like it will never end. It might be other issues that make you feel like Sisyphus, the Greek god who was forced to push a massive rock up a hill for eternity as a punishment, doing the hard work and not being rewarded for it.

You Are Not Alone

You are not alone; Churchill and Lincoln were also defeated.

Fortunately, we’ve found some fantastic examples of ‘defeated’ people who made a remarkable comeback—showing that character is at least as important as talent. One of those people is none other than Winston Churchill. Most of us know that he saved his country and potentially the rest of the world during World War II, but we tend to forget that he famously stated, “I am finished” almost 20 years before that—when he was 40.

He had lost the Gallipoli battle, and everything seemed to indicate that he would go down in history like the rest of us: unknown. However, his plan to come back to the forefront of politics succeeded (only to lose the election after the war, and then win again). He was feeling defeated but he managed to bounce back.

There are other examples of leaders who experienced loss and then made a remarkable comeback. Abraham Lincoln is known as a former US president, but no one remembers that he was defeated in elections for the U.S. House of Representatives just a few years before that. Napoleon Bonaparte was the emperor of Europe, only to be exiled (and then come back and then go into exile again).

Most of us are not ruling Europe or the US, but you get the point—you win some, you lose some—and you should never give up on your goals and dreams. This isn’t relevant only to famous historical characters. The human spirit is measured when it’s at its weakest and in need of finding strength.

Advertising

Personally speaking, I experienced a tragedy, having to watch my father die in front of me when I was 25. Less than an hour later, as I was in the hospital, I told myself that nothing would break me, and I embarked on a journey to save other people’s lives with Safe Lane, a non-profit I started to prevent car accidents. It is what we do that defines us, and not what happens to us. It’s how we deal with feeling defeated that defines who we are.

Feeling Defeated Is Not Your Fault

Research shows that feeling defeated is not your fault. The deep-rooted feeling of defeat is validated in research. For example, studies of animal species with dominance hierarchies showed that after losing in non-lethal fighting, the animals that lost showed signs of depression.[1] Other studies suggest that defeat and feelings of entrapment are associated with depression and anxiety. Sadly, it happens to humans as well.

Research also suggests that it hurts the poor more than others. In a study conducted in economically deprived areas in England, over half of the people felt defeated. They experienced feelings of entrapment.[2]

The research also proved a connection to anxiety and depression, showing that this feeling impairs the mental health of those living in more impoverished areas. The clear connection between where you live and how you feel is disheartening, as it makes clear that some populations are inherently more prone to suffering than others.

9 Ways to Take Back Your Power

The good news is that there are pretty good solutions one can use to fight this horrible feeling. Some of them can provide immediate improvement, while others help within a matter of weeks.

Here are 9 ways to take back your power when you’re feeling defeated in life.

1. Write a Gratitude Journal

Once a day, take three minutes to write down two things you’re grateful for. It might seem like a childish thing to do, but investing time in a gratitude journal has been scientifically proven to be helpful. Taking a note for yourself of the good things in your life makes you appreciate them more, and this kind of positive thinking also helps your brain change patterns.

According to a study conducted in Berkeley, students who wrote a gratitude letter to their peers had “significantly better mental health 4 weeks and 12 weeks after their writing exercise ended. This suggests that gratitude writing can be beneficial not just for healthy, well-adjusted individuals, but also for those who struggle with mental health concerns.”[3]

Advertising

Martin Seligman, a psychologist at the University of Pennsylvania, proved that participants who took the time to write about the good things in their lives had a huge increase in happiness scores.

2. Take Regular Breaks

When you’re working too hard, it can sometimes feel good because you’re pushing your limits. Nonetheless, you can’t work without taking breaks. Your energy is limited, and there have been a few studies proving this.

According to numerous researches, “taking a break can be very beneficial for you and your work. Micro-breaks, lunchtime breaks, and longer breaks have all been shown to affect well-being and productivity positively. By taking regular breaks, you can boost your performance.”[4]

3. Find Yourself a Mentor

I’ve personally found this to be very helpful. Every issue that you’re going through has been experienced by someone before you, so learn from that. Having a mentor reduces stress and helps you both practically understand how to handle the situation and emotionally put things in perspective. It also helps remind you that you’re not alone.

According to UNL, “mentoring provides professional socialization and personal support to facilitate graduate school success and beyond. Quality mentoring greatly enhances students’ chances for success. Research shows that students who experience good mentoring also have a greater chance of securing academic tenure-track positions or greater career advancement potential in administration or sectors outside the university.”[5]

4. Meditation and Mindfulness

Meditation and mindfulness are powerful tools that are widely available today through the use of apps such as Calm and Headspace. There have also been countless books written about them. One of them is “Wherever You Go, There You Are:  Mindfulness Meditation in Everyday Life” by Jon Kabat-Zinn’s. By being present, you can control where your energy goes.

I used to be a skeptic, but I have learned that it’s helpful to meditate when you need a moment. Countless studies have proven that breathing helps build resilience. Just by breathing slowly and deeply, our body knows when to enter into a relaxation mode.

We’re living at a time that makes us feel overwhelmed. We have too much on our plate and sometimes, we’re in a position that doesn’t immediately allow us to solve the problem at hand.

Advertising

Don’t worry—by meditating, breathing, or just trying to relax, you can understand what to do by letting your mind some time to think and improve. Otherwise, you wouldn’t be here reading this article!

5. Your Self-Talk Is More Crucial Than Ever

Our thoughts and beliefs can sometimes be discouraging. Many people tend towards a negativity bias, which means that we’re prone to notice negative thoughts and emotions more than positive and neutral ones. This is where self-talk comes in.

Using self-talk to analyze whether your perceptions are helping you or not and whether they’re an accurate representation of reality can help you understand that things may not be as bad as you think. Research shows that this is, in fact, often the case.

It’s a good habit to also remember to be kind to yourself. Some of us sometimes forget the crucial ingredient of self-compassion. It also might be a good idea to motivate yourself by watching others—Youtube might be a good place for that.

Here’s an excellent example:

6. Educate Yourself

For whatever of life’s hurdles you’re currently facing, there’s an answer that someone else has already thought of. Google Scholar or even just plain old Google can help you find proven methods to deal with what’s bothering you. Educate yourself about your situation and learn what can and cannot work for you. Knowledge is power, indeed.

7. Don’t Obsess About What Happened

One of the proven ways to help sports teams stay on track is not overthinking the future and not getting stuck in the past. It’s useless to obsess about what already happened, and at worst, it can only harm your mental and emotional well-being.

One psychological way to think about that is the radical acceptance approach, which is pretty self-explanatory. It means that you should accept what happened and instead, think about what you should do moving forward.

Advertising

According to the NYU School of Medicine, “past experiences shape what we see more than what we are looking at now.”[6] So, it’s not easy to fight that. But it is also possible to change it by radical acceptance and growth mindset methods.

8. Create a Vision for Your Life

Another method for dealing with daily hardships is to think like an organization and create your life vision. When you understand your goals and purpose, it’s easier to not sweat as much as some of the difficulties on the way.

According to “Entrepreneurship Theory and Practice” by Francis J. Greene,

“Effective strategic management begins with the organization clearly articulating its vision for the future. The organization’s vision refers to the broad category of long-term intentions that the organization wishes to pursue. It is broad, all-inclusive, and futuristic (Ireland et al., 2009)”.

It is imperative to understand your vision and implement it in your daily life to keep your balance.

9. Stay Healthy: Exercise and Eat Well

You don’t have to run a marathon. Simply walking or doing any other type of physical activity you enjoy can help pump things up and make you feel better physically and emotionally. Exercise can help you overcome depression and improve your mental health. It also enables you to feel in control in some cases, and that’s a powerful tool for someone who’s feeling defeated.

Healthy eating and keeping yourself hydrated goes a long way. Sleeping more than 7 hours each night is also super helpful for improving your physical and mental well-being.

Final Thoughts

It’s normal to feel defeated in life sometimes. After all, we all have our unique struggles and challenges along our journey in life. The important thing is that you learn how to face these roadblocks in your life. Whenever you’re feeling defeated in life, you can start with these 9 ways to gain back power and control in your life.

More Tips When You’re Feeling Defeated in Life

Featured photo credit: Anthony Tran via unsplash.com

Reference

Read Next