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Published on June 13, 2018

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.

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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.

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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).

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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.

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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.

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

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Last Updated on December 13, 2018

How to Get Motivated and Be Happy Every Day When You Wake Up

How to Get Motivated and Be Happy Every Day When You Wake Up

It’s Monday morning. The alarm rings. What’s the first thought that comes to mind when you open your eyes?

“I really don’t want to go to work today”, “I have such a long day ahead, what a dread”, or “Yes! It’s a brand new week ahead! Looking forward to getting lots done.”

Whatever your response may be, ask yourself this question:

“What is it that made you feel unmotivated?” What was driving you to feel negative or positive about your Monday ahead? How to get motivated?

Meet Nancy

I used to have a colleague by the name of Nancy. She came to work at the same time every morning, and would leave at 6.30 sharp every evening. Not a minute earlier, not a minute later. She was known to be the office grinch as she was often grumpy towards everyone, so much so people would avoid her whenever possible. She complained about everything under the sun.

I had a brief conversation with her one morning in the office lounge where we were both getting coffee. She told me she had been working with the company for over 20 years! When she told me that, I asked her what motivated her to stay on for so long, and her reply was simply “I don’t know. It’s a job that pays the bills, and is close to where I live.” With that, she walked away and I was left standing alone in the lounge with my hot coffee, at a loss for words.

How could someone be doing the exact same thing for over 20 years? And she clearly doesn’t enjoy her work, what with all that complaints and grouchy attitude. So why hasn’t she done anything about it?

The 2 Types of People

This might be an extreme case, but I’m sure you must know of people who have been doing the same thing for years and seem to not have any problem staying stagnant. Whether it be in their marriage, job, or personal endeavors, they seem to be getting along just fine without progressing towards anything ‘better’.

On the other hand, I’m sure you would also know of individuals who focus on the positive, set goals and are constantly pushing themselves to greater heights. Be it promotions at work, building a family, celebrating milestones in their marriage or relationships, upgrading houses and cars, setting up new businesses, or going to school again, these individuals seem to constantly progress towards something that improves or enhances their life.

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So what’s the difference between these 2 category of individuals?

What you feel like or don’t feel like doing, boils down to one thing. And that is motivation. It is the force, or lack of, that keeps driving you forward to overcome challenges and obstacles to achieve your goals.

Without motivation, you’ll give up after a few failed attempts or even on the first tough challenge that comes your way. Or, in the case of Nancy, just remain where you are: unhappy yet not doing anything to progress ahead.

What is Motivation, Really?

Whether you realize it or not, motivation is a huge force in your life; and it needs to be harnessed in order to excel and actually enjoy whatever it is that you’re doing on a daily basis.

Unfortunately, many overgeneralize the word motivation. We think of being either motivated or demotivated as a simple “yes” or “no” state of being.

But motivation is not a switch. Motivation is a flow. To feel motivated, you need to dive beyond the surface. Just reading a motivational quote, being encouraged by your friends or even mentor won’t help you build sustainable motivation in the long run.

You can think of the motivation that we want to achieve like the Sun (self-sustaining and long lasting), which supplies a constant influx of energy to all life on Earth. Just like the Sun, your “motivation engine” has different layers, starting from the core and spreading out to the surface. The surface is what you see, but the real process is driven from the core; and that’s the most important part… I’ll explain why in a moment.

If you can create a self sustaining motivation engine, you’ll not only be able to find more meaning and purpose in your life, but you’ll be able to enjoy every minute of what you’re doing, which will make your roles and responsibilities less of a chore. Now wouldn’t that be a game changer?

Let me help you understand this motivation flow better, by breaking down the Motivation Engine into 3 parts:

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  1. Core – Purpose
  2. Support – Enablers
  3. Surface – Acknowledgement

I’d say we’re most familiar with layers 2 and 3, as we come into direct contact with both of them frequently.

The Second Layer: Support – Enablers

In essence, the second layer of the Motivation Engine (also known as Enablers) is what supports your goals. They can magnify the motivation core you have, or speed up the momentum that you build. Basically, they create favorable circumstances for things to go smoothly.  

The Third Layer: Surface – Acknowledgement

The third layer, also known as Acknowledgement, encompasses any type of external recognition that might give you motivation. It may come in the form of respect or recognition, such as compliments and praise.

Or it could be emotional support through encouragement, feedback and constructive criticism. It could also be affiliation, where you have mutual companions or buddies sharing the same goal or burden with you.

This is generally what you see on the surface when you look at other people. You see the external acknowledgement, respect, and recognition they’re getting.

The Innermost Layer: Core – Purpose

But what’s most important, and the true driving force behind your Motivation flow, is the innermost core – your Purpose. Your purpose is what differentiates the motivated from the demotivated, the achievers from the underachievers, the happy from the unhappy.

Your motivational core is your Purpose, and is sustained by two things: Having Meaning, and Forward Movement. With these two as a foundation, you’ll have a power source that will feed you motivational energy indefinitely.

So, how do you do these two things?

How to Sustain Your Purpose

Having Meaning is simple. Just ask yourself a question: Why?

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Why are you pursuing a certain goal? If the reason is vague or unclear, then your motivational energy will be the same. While motivation provides you energy to do something, that energy needs to be focused somewhere. So without meaning, there is no direction for your energy to be focused on.

Yet, having a meaningful objective doesn’t mean you have to change the world or create A huge impact on society. The secret to meaningful work is simple: it should contribute value to something or someone that matters to you.

Next up is gaining Forward Movement. In short, this means to just keep moving. Like a snowball, motivation from having progress creates momentum. So to keep this up, you have to keep moving.

And the good news is, your progress doesn’t have to be huge for you to recognize it. Small amounts of progress can be just as motivating, as long as they keep coming. Like driving a car, you may be really impatient if you’re at a complete halt. But, it lessens if you’re moving forward–even if you’re moving slowly.

Creating a simple progress indicator like checklists or milestones, are a great way to visualize your small (and big) wins. They trigger your brain to recognize and acknowledge them, giving you small boosts of motivational energy.

This is why video games are so addictive! They’re full of progress indicators everywhere. Even though the progress is completely virtual, they’re still able to trigger the motivation centers in your brain.

Find Out What Drives You Today

So why not take some time today and do a quick reflection of where you’re at now? Take one aspect of your life that you’d like to be more motivated.

For example, it may be your current job. First, start with why. Write down your reasons for why you’re in the job that you’re in. Then think about your Motivation Core: Your Purpose. Write down what it is within your job that gives you meaning, and what are some things that will help push you forward in life.

Once you have those points, it’s time to do a comparison. Does your current job help you make progress towards that Purpose that you’ve written?  

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If it does, then wonderful! You’re on the right track. But if it doesn’t entirely, or you now realize you’re way off target, don’t panic. It’s definitely not too late to align your actions back to your true purpose.

Here at Lifehack, we’ve condensed over 15 years of life improvement coaching into 7 distinct Cornerstone Skills. And finding motivation is just 1 of 7 Cornerstone Skills that you can master to dramatically turn your life around!

Wouldn’t We All Like to Be Happy?

Happiness need not be a vague term or illusion that you’re constantly chasing after–with no end in sight. By finding your true motivation, you’ll be one step closer to realizing your happiness and finding meaning in all things you do.

And for those of you who feel like you’re already working towards your purpose or goals, learning these 7 Cornerstone Skills will only help you to push progress even further, and at a much faster rate. Wouldn’t it be amazing to be 10 times more productive?

You may have read hundreds of books, articles, and watched videos, maybe even tried some solutions too to help you stay motivated. But, none of them really have any impact. They bring only incremental changes, and that’s not what you’re really looking for. This is because permanent change requires a holistic approach, and is more than just focusing on one area of your life, or working on changing a part of your routine or actions.

You want to make a fundamental change; but it feels like big, unknown territory that you can’t afford to venture into at this point in your life.

The truth is, taking your life to the next stage doesn’t have to be this complicated. With our course, it’s actually quite simple. It’s an all in approach, and the 7 Cornerstone Skills is just what you need to make that holistic change. So if you’d like to take the first step to achieving your life purpose, the time is now!

Featured photo credit: Candice Picard via unsplash.com

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