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 Attain Self Realization (Step-By-Step Guide for a Better You) How to Be Happy Again: 13 Simple Ways to Shake off Sadness Now 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 21 Uplifting and Powerful Famous Speeches That You Can’t Miss 2 How to Attain Self Realization (Step-By-Step Guide for a Better You) 3 How Self-Reflection Gives You a Happier and More Successful Life 4 30 Self Care Habits for a Strong and Healthy Mind, Body and Spirit 5 Do You Have a Fear of Disappointing Others? How to Conquer It for Good

Read Next

Advertising
Advertising
Advertising

Last Updated on June 18, 2019

21 Uplifting and Powerful Famous Speeches That You Can’t Miss

21 Uplifting and Powerful Famous Speeches That You Can’t Miss

Life is not always rainbows and sunshine – we have all had days when nothing seems to be going as planned and when we find ourselves demotivated, bogged down and engulfed in sadness. On such days, when you are unable to motivate yourself, do you know what helps? Listening to powerful, motivating speeches.

Great communicators have this innate power of moving you with their brilliant command over words. Their words echo in your head for days, while filling you with hope and inspiration.

Isn’t it wonderful how just hearing a set of people who you’ve never met or known personally can leave you with such a lasting impression?

Here is a list of 21 famous speeches that are sure to give you goosebumps :

1. Steve Jobs’ Commencement Address at Stanford University, 2005

The Chairman and Co-Founder of Apple Inc., Steve Jobs delivered an inspiring commencement address at the graduation ceremony of the 114th batch of Stanford University. 13 years later, his speech still holds relevance.

In a span of 15 minutes, Jobs imparted crucial life lessons through 3 stories that were inspired from his personal experiences. From love and loss to the inevitability of death – his words resonated with people of all ages.

Ending on a high note, he advised the audience to “stay hungry, stay foolish” – a phrase that became synonymous with Steve Jobs and till today, drives people to push themselves to become better versions of themselves.

2. J.K. Rowling’s Commencement Address at Harvard University, 2008

Author J.K Rowling who is best known for the Harry Potter book series delivered an empowering speech to the graduating class at Harvard University in 2008. Her speech was centered around two key points.

First being the benefits of failure and how there can be no success without it. Second, was the power of imagination and how we carry all the power in ourselves to change the world.

Even though J.K Rowling might have touched upon topics that we have been listening to or reading about for years, her knack of putting it together so perfectly strikes a chord like nothing else.

3. Jim Carrey’s Commencement Address at Maharishi University, 2014

Advertising

Jim Carrey, who is known for his splendid comic timing and exceptional performances, took everyone by surprise at the graduation ceremony of the class of 2014 at Maharishi University wherein he delivered an inspiring speech with such aplomb.

In his life-changing advice wrapped in wit and humor, he speaks of fear, failure and the importance of doing what we love.

4. Barack Obama’s Election Victory Speech, 2008

Who doesn’t remember Obama chant “Yes we can!” as the entire world looked on and watched him inspire and instill national pride in the people of the United States of America.

One of the most powerful speeches of recent times, Barack Obama’s election victory speech in 2008 marked a historic moment that brought hope, promised change and responsibility, in the anticipation of a better future.

5. Martin Luther King’s ‘I Have a Dream’ Speech, 1963

On 28th August 1963, Martin Luther King delivered one of the most iconic speeches in history during the March on Washington in front of over 250,000 people at the Lincoln Memorial.

An American activist, Martin spoke with utmost clarity and purpose as he made a plea for racial equality and justice through this speech. The words “I have a dream” reiterated his vision of what America could be – a country that breaks away from the shackles of discrimination.

6. Mahatma Gandhi’s ‘Do or Die Speech, 1942

Talking about orators, one cannot leave Mahatma Gandhi out from the list. Gandhi, the pioneer of non-violence launched the Quit India movement to demand India’s freedom from the 200-year British colonial rule wherein he announced the slogan – Do or Die, with determination.

His speech oozed infectious passion which went on to inspire India to fight for freedom or die in the process.

7. Nelson Mandela’s ‘I Am Prepared to Die’ Speech, 1964

The torchbearer of Africa’s freedom, Nelson Mandela fought all his life against apartheid. During his 3-hour long speech as a defendant at the Rivonia trial, he uttered the powerful words “I am prepared to die” which showed how he was willing to go to any length to grant equality to the people of Africa.

Even though he got imprisoned for 27 years shortly after, his speech did leave a tremendous impact.

Advertising

8. Ellen DeGeneres’ Commencement Address at Tulane University, 2009

The multi-talented Ellen DeGeneres never fails to disappoint with whatever she does and the same can be said about her commencement address at Tulane University, where she shared her experiences and learning with the graduating class.

From quoting Lady Gaga to speaking about the major turning points in her life – Ellen kept the audience hooked with her uplifting speech.

9. Michelle Obama’s Commencement Address at Eastern Kentucky University, 2013

Michelle Obama addressed the 2013 graduating class of Eastern Kentucky University. She challenged the graduates to seek and learn from different perspectives and turn their weaknesses into strengths, just the way she did.

She also highlighted the importance of volunteering in community services and the impact it has on our lives.

10. Sheryl Sandberg’s Commencement Address at Harvard Business School, 2012

Chief Operating Officer of Facebook, Sheryl Sandberg imparted wisdom to the graduating class of 2012 of Harvard Business School.

While drawing parallels to her own experiences, Sheryl shared observations and precious advice with the students. She ended the speech on a humorous note as she said,

“Tomorrow, you get something that Mark Zuckerberg does not have. A Harvard degree.”

11. Oprah Winfrey’s Commencement Address at Harvard University, 2013

Oprah Winfrey is known to stir people’s emotions and motivate them with her powerful words. During her commencement address at Harvard, she emphasized on learning from mistakes and embracing failure, while reflecting on the setbacks she faced. Her encouraging words serve as a reminder to never let failure bog you down.

12. Bill Gates’ Commencement Address at Harvard Business School, 2007

Advertising

Microsoft founder, Bill Gates addressed Harvard Business School’s class of 2007, urging them to change the world, eradicate poverty and tackle inequality. He emphasized on the role of technology in putting an end to global issues and encouraged students to take risks and not get intimidated by ‘complexities’.

13. Malala Yousafzai’s Address at the UN Youth Takeover, 2013

Activist Malala Yousafzai is an inspiration to many and her speech at the first ever UN Youth Takeover further reinforces that.

Malala, who was just 16 years old then, stunned the audience with her powerful and moving take on the right to quality education. Having seen difficult times during her childhood, she was determined to fight for what she believed in and inspire a change.

14. Winston Churchill’s ‘We Shall Fight on the Beaches’ Speech, 1940

Another famous speech is that delivered by Winston Churchill, on 4th June 1940 to the House of Commons. The speech was meant to instill courage in the people during World War II, while the threat of Nazi invasion loomed over England.

He kept his speech concise, realistic and to the point as he reminded everyone about the strength and perseverance England has always exhibited.

15. Hillary Clinton’s Address at the Women in The World Summit, 2015

Calling women the ‘agents of change’, Hillary Clinton delivered a passionate speech at the Women in the World summit, speaking about the struggles women face in all walks of life due to unequal rights.

While remaining optimistic about seeing a positive change in future, she spoke about issues that often go overlooked such as equal pay, reproductive rights, paid maternity leave, living wage, LGBTQ rights, affordable child care among others.

16. Abraham Lincoln’s Gettysburg Address, 1863

The Gettysburg Address, delivered by Abraham Lincoln during the Civil War, is known as one of the greatest speeches in the world and makes a fundamental part of American history.

In just 272 words, Lincoln made valid arguments surrounding equality and concluded with the famous line,

“government of the people, by the people, for the people, shall not perish from the earth.”

17. Elizabeth Gilbert’s ‘Your Elusive Creative Genius’ TED Talk, 2009

Known for the international bestseller, ‘Eat, Pray, love’, Elizabeth Gilbert gave an inspiring TED Talk wherein she shared her wisdom on creativity.

She spoke about the pressures it comes with and how one can go beyond what society says and connect with the ‘genius’ that resides in each one of us.

18. Jawaharlal Nehru’s ‘Tryst with Destiny’ Speech, 1947

The first prime minister of India, Jawaharlal Nehru addressed India on the eve of independence with the speech, Tryst with Destiny. This historic speech celebrated the non-violent victory, acknowledging the struggle that had gone behind it and the belief he has in India, as a powerful, independent nation.

19. Mark Zuckerberg’s Commencement Address at Harvard University, 2017

The Founder and CEO of Facebook, Mark Zuckerberg addressed the 2017 graduating class of Harvard University.

Being a Harvard dropout, Mark commenced the speech by recalling his times spent at Harvard and how they shaped him. His thought-provoking talk highlighted the importance of purpose – finding our own and creating one for others. He left the audience with practical advice that ranged from tackling global issues to building communities.

20. Gloria’s Steinem’s Women’s March Speech, 2017

Feminist icon, Gloria Steinem, addressed over 500,000 women who gathered at the Women’s March in Washington DC, with fearlessness and conviction.

She took on topics plaguing the society such as the role of women in the world and equal rights, while sending a bold message to the government to not undermine the power of women.

21. Denzel Washington’s Commencement Address at University of Pennsylvania, 2011

“Fall forward,” – the two words that encompassed Oscar-winning actor Denzel Washington’s commencement address at University of Pennsylvania in 2011. He encouraged students to take failure in the right spirit and never let it discourage them. He beautifully summarized why we must embrace failure, while recalling experiences during his growing up days.

Final Thoughts

Even though these famous speeches stem from different premises, what binds them together is the wonderful feeling they leave you with.

Advertising

Each of them contains the power to strike an emotional chord and help you find your feet amidst all the chaos. So, take a page from their books and let their words inspire you to keep going and never lose hope.

More Inspiring Thoughts

Featured photo credit: Matthias Wagner via unsplash.com

Read Next