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How Do You Meditate? 8 Meditation Techniques for Complete Beginners

How Do You Meditate? 8 Meditation Techniques for Complete Beginners

Do you meditate?

Negativity surrounds you in the form of people and situations. You react to every element and lose your conscious response. That repulsive reaction makes you a negative over-thinker!

Ever heard of tool to cut the chord of negativity and lead a blissful life?

It’s meditation.

The state of meditation is a fuel of your inner world for a pleasant sail in your outer world.

There are many reasons to meditate. Want to know the foremost?

A meditated mind enables you to create your karma consciously. When you do that, the sources say you achieve the ultimate purpose of life- To feel happy![1]

So yes, feeling happiness is the biggest reason to meditate!

To unlock the magical experience of meditation, you neither follow a thumb rule nor turn into an ascetic. Meditation is any means of creating a majestic experience.

So how do you meditate?

No one can tell you which meditation technique gives you the best experience. You need to find your own course. But don’t overburden your mind with tonnes of techniques.

Just start… How? When? For how much time? Leave them all.

Start with a mindset you’ll spend a little alone time to enjoy solitude. Until you find your best meditation technique, let me explain:

1. Mindfulness Meditation

This form of meditation creates wonders in mind. It is the tool to maximize the concentration; the secret to extracting mind’s fullest potential.

How to Do It

Mindfulness meditation practice couldn’t be simpler:

Take a good seat, pay attention to the breath, and when your attention wanders, return.[2]

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Don’t be hard on yourself. More it is effortless, more blissful is your experience.

Not as easy as chewing a piece of gum!

Playing hide and seek, thoughts are turbulence reaching that mind-sate. But that is what the challenge is all about — to reduce the frequency and polish the quality of thoughts.

Don’t expect dramatic magic the first few days. Please be patient and don’t stop; this is where you’ll get the result.

You are always close reaching there. Do it every day to feel it one day. Once you taste the experience, trust me it’ll become as customary as eating food.

Come on! 15 minutes is what it asks.

2. Open Monitoring Meditation

This meditation technique is about perceiving everything the way it is, not as per your judgmental convenience. It is one of the best technique to learn the art of loving with detachment.

How to Do It

In “open monitoring meditation,” one begins to practice “awareness of thinking.” All we must do to practice this form of meditation is to be aware of our thoughts and feelings and observe them without attachment.[3]

Whether it’s a feeling from your inner world or a sound from the outer world, allow everything to free-flow without focusing on a particular thing.

Attachment is the root cause of suffering — Gautama Buddha

When you learn the art of detachment, you don’t stick to failures and loses. You move on.

My observation says… “Open monitoring meditation” is the perfect answer to “How to create awareness in the present moment?”.

3. Follow Compassion

It is one of the best meditation techniques to feel content and blissful.

If empathy is to feel the pain of others by stepping into their shoes, compassion is to walk wearing those shoes. It is the conversion of feelings into action, doing something to relieve the pain of others.[4]

‘Help’ is just a four-letter word, but its impact is beyond words. Not only it makes the recipient blissful but also the one offering help.

How to Do It

You don’t have to do anything extra for a start. Many help-seekers are around you.

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Your emotional friend needs your moral advice and a beggar lying on street needs your financial help.

If you have a solution to any of their problems, please don’t walk away leaving them suffering.

Help them without expectations. Not only for them, do it for yourself.

Your karma produces an unmatched feeling of contentment. It’ll enable you to have a positive approach towards life.

4. Change Your Lifestyle

Ever heard about this technique?

A different experience altogether as it involves both mind and body. Not only it is the key to live happier but longer and stronger.

How to Do It

The best thing about this meditation technique is there isn’t a particular time or place to do it. You can do it anytime, anyplace.

It starts with one small sacrifice — seeking self-control.

It could be anything from your routine or diet, forgoing an hour’s sleep to welcome the sunshine or resisting sugar in your delicious coffee.

A little voluntary sacrifice has a rejuvenating effect on the mind and body. It boosts inner-self attributes and fuels your motivation levels to choose the right path.

These simple lifestyle changes, for example, may seem small, but they can lead to big improvements to your health. Try them now to start thriving 24-7.[5]

Make sure you make realistic and small targets because the purpose is to achieve them. The effect of accomplishment is a joyous experience.

5. Do Whatever You Feel

It is one of the most beautiful techniques for developing self-love and shooting self-esteem. Unless you are not harming anyone, doing whatever you love is a soulful experience.

How to Do It

We are different, incomparable individuals. I feel there is one uniqueness in every soul which distinguishes him/her from others. You need to explore your passion to pursue it.

I love to write, and this is what I am doing — writing my soul out. It makes me complete as an individual.

Ask yourself that one thing which makes you smile, which no one does better. When you get an answer, make it worthy to define you.

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If you don’t feel fortunate enough to do whatever you feel, the next technique is for you.

6. Feel Whatever You Do

It is the best technique to make you an endeavor. Come what may, you’ll always be a winner in life.

How to Do It

The initiation requires an explanation:

Not everyone is fortunate to do whatever they feel. Sometimes, you need to submit to life’s unpredictable nature. And if it’s a bread-butter fight, the passion for anything not yielding money initially, becomes secondary.

This technique is about accepting life the way it is. You need to see the positive side, always.

Instead of counting your weaknesses and shortfalls, you need to count on your strengths and blessings. Gradually, you develop a feeling of appreciation towards life.

This appreciation itself is a technique helps you develop an optimistic approach full of opportunities and possibilities. You develop a nothing-to-lose attitude which makes you fearless of the outer world.

Who knows, when you practice this technique, you reach a state where you start doing whatever you feel.

7. Walking Meditation

This meditation technique is an answer to your impatience in meditation while sitting. It is a gateway to many powerful meditation techniques.

In order to have peace and joy, you must succeed in having peace within each of your steps. Your steps are the most important thing. — Thich Nhat Hanh

I discovered it accidentally. With no mechanical mode available to commute, I walked 5 kilometers to attend an important meeting. With no extra effort, I was just aware of my steps.

Yes, that was a lively experience.

How to Do It

Start with a small walk — morning, evening, dinner, anytime. Feel your moving steps to create awareness about the same. Even if your mind diverts; bring it back to your steps.

You’ll become calmer and cheerful.

Mindfulness practice of all kinds, especially walking meditation, is highly nourishing and allows you to find a moment of peace and a sense of being grounded or “balanced” each day that’s invaluable for our well-being.[6]

Walking is one of the physical activities which doesn’t tire but energizes your body. But it is you who has to make it a pleasant experience for your mind too.

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8. Connect with Nature

This form of meditation is a source of immense positive energy. It is one of your rare interactions with the outer world without altercations.

How to Do It

Nothing special, just interact with nature. Find a place in the green where the outer environment is serene and peaceful, not a place full of air pollution or people population.

Listen to nature’s offer — the sound of a flowing river, chattering birds or the flowing wind.

Mesmerized by nature’s beauty, you’ll comprehend its essence.

But there is a problem with your mind-state. Completely driven by the social environment, you have lost awareness over the natural environment.

Nature is waiting to tell you a beautiful story. Please be patient to listen to it. It’ll give you another dimension to experiencing life.

The Bottom Line

Easy to follow, and immensely effective, all the meditation techniques mentioned above are for complete beginners. These are simple meditation techniques which only seek your initial patience. Try every technique to find out the one giving you the most worldly experience.

Most things from the outer world induce stress and raise anxiety levels. It is you who has to find the peace inside. The best thing about meditation is it changes the way you respond to everything. You blossom as an individual.

Start your day with an effortless smile. No matter how busy you are, take out time to meditate. Not only you know yourself bigger but you adapt to situations better.

I find the morning time the best time to meditate. If you are an early riser, this guided morning meditation for beginners is the answer you are seeking:

The Guided Morning Meditation for Beginners (That Will Change Your Day)

Even if brunch is your first meal of the morning, you can try this:

How Guided Meditation for Sleep Improves Your Mindset While Awake

Happy exploring your best way to enjoy solitude… Good luck!

Featured photo credit: Raychan via unsplash.com

Reference

More by this author

Amanpreet Singh

Amanpreet Singh is a soulful blogger by passion and a mindful businessman by profession. From the negatives of depression to the positives of meditation, he loves sharing his experiences from the inner world.

Positive Motivation vs Negative Motivation: Which One Is Better? 11 Things to Do When You Think You’re Not Good Enough How to Quit Your Unfulfilling Job and Lead Your Dream Career How Do You Meditate? 8 Meditation Techniques for Complete Beginners

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Last Updated on March 30, 2020

What Does Self-Conscious Mean? (And How to Stop Being It)

What Does Self-Conscious Mean? (And How to Stop Being It)

Have you ever walked into a room and felt like your nerves simply couldn’t handle it? Your heart beats fast, you start to sweat, and you feel like all eyes are on you (even if they’re really not). This is just one of the many ways that being self-conscious can rear its ugly head.

You may not even realize you’re self-conscious, and you may be wondering, “What does self-conscious mean?” That’s a good place to start.

This article will define self-consciousness, show how practically everyone has faced it at one point or another, and give you tips to avoid it.

What Does Self-Conscious Mean?

According to the Merriam-Webster dictionary, self-conscious is defined as “conscious of one’s own acts or states as belonging to or originating in oneself.”[1]

Not so bad, right? There’s another definition, though — one that speaks more to what you’re going through: “feeling uncomfortably conscious of oneself as an object of the observation of others.” For those of us who regularly deal with extreme self-consciousness, that second definition sounds about right.

There are many different ways self-consciousness can spring up. You may feel self-conscious around people you know, like your family members or closest friends. You may feel self-conscious at work, even though you spend hours every week around your co-workers. Or you may feel self-conscious when out in public and surrounded by strangers. However, you probably don’t feel self-conscious when you’re home alone.

How to Stop Being Too Self-Conscious

When you’re in the throes of self-consciousness, it’s nearly impossible to remember how to stop feeling that way. That’s why it’s so important to prepare ahead of time, when you’re feeling ready to tackle the problem instead of succumbing to it.

Here are a variety of ways to feel better about yourself and stop thinking about how others see you.

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1. Ask Yourself, “So What?”

One way to banish negative, self-conscious thoughts is to do just that: banish them.

The next time you walk into a room and feel your face getting red, think to yourself, “So what?” How much does it really matter if people don’t like how you look or act? What’s the worst that could happen?

Most of the time, you’ll find that you don’t have a good answer to this question. Then, you can immediately start assigning such thoughts less importance. With self-awareness, you can acknowledge that your negative thoughts are present and realize that you don’t agree with them.[2] They’re just thoughts, after all.

2. Be Honest

A lie that self-consciousness might tell is that there’s one way to act or feel. Honestly, though, everyone else is just figuring life out as well. There isn’t a preferred way to show up to an event, gathering, or public place. What you can do is be honest with your feelings and thoughts.[3]

If you feel offended by something someone says, you don’t have to smile to be polite or laugh to fit in with the crowd. Instead, you can politely say why you disagree or excuse yourself and find a group of people who you relate to better. If you’re nervous, don’t overcompensate by trying to look relaxed and casual — it’ll be obvious you’re putting on a front. Instead, nothing is more endearing than saying, “I’m a little nervous!” to a room of people who probably feel the exact same way.

On the same note, if you don’t understand why someone wants you to do something, question it. You can do this at work, at home, or even with people you don’t know well. Nobody should force you to do something you don’t want to do.

Also, even if you’re willing to do what’s asked of you, there’s nothing wrong with asking for more clarification. People will realize that you’re not a person to be bossed around.

3. Understand Why You’re Struggling at Work

Being self-conscious at work can get in the way of your daily responsibilities, your relationships with co-workers, and even your career as a whole. If you’re facing some sort of conflict but you’re too nervous to speak up, you may be at the whim of what happens to you instead of taking some control.

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If you’re usually confident at work, you may be wondering where this new self-consciousness is coming from. It’s possible that you’re dealing with burnout.[4] Common signs are anxiety, fatigue and distraction, all of which can leave you feeling under-confident.

4. Succeed at Something

When you create success in your life, it’s easier to feel confident[5] and less self-conscious. If you feel self-conscious at work, finish the project that’s been looming over your head. If you feel self-conscious in the gym, complete an advanced workout class.

Exposing yourself to what you’re scared of and then succeeding at it in some way (even just by finishing it) can do wonders for your self-esteem. The more confidence you build, the more likely you are to have more success in the future, which will create a cycle of confidence-building.

5. Treat All of You — Not Just Your Self-Consciousness

Trying to solve your self-consciousness alone may not treat the root of the problem. Instead, take a well-rounded approach to lower your self-consciousness and build confidence in areas where you may struggle.

Even professional counselors are embracing this holistic type of treatment[6] because they feel that the health of the mind and body are inextricably linked. This approach combines physical, spiritual, and psychological components. Common activities and treatments include meditation, yoga, massage, and healthy changes to diet and exercise.

If much of this is new to you, it will pay to give it a try. You never know how it will impact you.

If you’re feeling self-conscious about how your body looks, a massage that makes you feel great could boost your confidence. If you try a new workout, you could have something exciting to talk about the next time you’re in a group setting.

Putting yourself in a new situation and learning that you can get through it with grace can give you the confidence to get through all sorts of events and nerve-wracking moments.

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6. Make the Changes That Are Within Your Control

Let’s say you walk into a room and you’re self-conscious about how you look. However, you may have put a lot of time and effort into your outfit. Even though it may stand out, this is how you have chosen to express yourself.

You have to work on your internal confidence, not your external appearance. There’s nothing to change other than your outlook.

On the other hand, maybe there’s something that you don’t like about yourself that you can change. For example, maybe you hate how a birthmark on your face looks or have varicose veins that you think are unsightly. If you can do something about these things, do it! There’s nothing wrong with changing your appearance (or skills, education, etc.) if it’s going to make you more confident.

You don’t have to accept your current situation for acceptance’s sake. There’s no award for putting up with something you hate. Confidence is also required to make changes that are scary, even if they’re for the better. Plus, it may be an easier fix than you thought. For example, treating varicose veins doesn’t have to involve surgery — sometimes simple compression stockings will take care of the problem.[7]

7. Realize That Everyone Has Awkward Moments

Everyone has said something awkward to someone else and lived to tell the tale. We’ve all forgotten somebody’s name or said, “You too!” when the concession stand girl says to enjoy our movie. Not only are these things uber-common, but they’re not nearly as embarrassing as you feel they are.

Think about how you react when someone else does something awkward. Do you think, “Wow, that person’s such a loser!” or do you think, “What a relief, I’m not the only one who does that.” Chances are good that’s the same reaction others have to you when you stumble.

Remember, self-consciousness is a state of mind that you have control over. You don’t have to feel this way. Do what you need to in order to build your confidence, put your self-consciousness in perspective, and start exercising your “I feel awesome about myself” muscle. It’ll get easier with time.

When Is Being Self-Conscious a Good Thing?

Self-consciousness can sometimes be a good thing[8], but you have to take the awkwardness and nerves out of it.

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In this case, “self-aware” is a much better term. Knowing how you come off to people is an excellent trait; you’ll be able to read a room and understand how what you do and say affects others. These are fantastic skills for people work and personal relationships.

Self-awareness helps you dress appropriately for the occasion, tells you that you’re talking too loud or not loud enough, and guides a conversation so you don’t offend or bore anyone.

It’s not about being someone you’re not — that can actually have adverse effects, just like self-consciousness. Instead, it’s about turning up certain aspects of yourself to perform well in the situation.

Final Thoughts

When you’re self-conscious, you’re constantly battling with yourself in an effort to control how other people view you. You try to change yourself to suit what you think other people want to see.

The truth, though, is that you can’t actually control how other people view you — and you may not even be correct about how they view you in the first place.

Being confident doesn’t happen overnight. Instead, it happens in small steps as you slowly build your confidence and say “no” to your self-consciousness. It also requires accepting that you’re going to feel self-conscious sometimes, and that’s okay.

Sometimes worrying that there is a problem can be more stressful than the problem itself. Feeling bad for feeling self-conscious can be more troublesome than simply feeling it and getting on with the day.

Forgive yourself for being human and make the small changes that will lead to better confidence in the future.

More Tips for Improving Your Self-Esteem

Featured photo credit: Cata via unsplash.com

Reference

[1] Merriam-Webster: Self-conscious
[2] Bustle: 7 Tips On How To Stop Feeling Self-Conscious
[3] Marc and Angel: 10 Things to Remember When You Feel Unsure of Yourself
[4] Bostitch: How to Protect Small Businesses From Burnout
[5] Psychology Today: Self-conscious? Get Over It
[6] Wake Forest University: Embracing Holistic Medicine
[7] Center for Vein Restoration: What Causes Venous Ulcers, and How Are They Treated?
[8] Scientific American: The Pros and Cons of Being Self-Aware

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