Advertising
Advertising

Meditation For Beginners: 11 Easy Tips

Meditation For Beginners: 11 Easy Tips

Are you wondering about meditation for beginners? Meditation offers immense physical and mental health benefits. It makes you more productive and confident, relieves stress, and empties the clutter from your mind. You’ll be more focused and you’ll achieve more, without trying. In essence, meditation helps you to know yourself.

Let’s look at eleven tips for meditation for beginners.

1. You’re doing it “right”. You can’t do meditation “wrong.”

Beginning meditators worry that that they’re doing it “wrong.” However, as revered Zen monk and teacher Shunryu Suzuki points out in Zen Mind, Beginner’s Mind, when you take your posture (sit to meditate), you’re meditating:

“When you have this posture, you have the right state of mind, so there is no need to try to attain some special state.”

Don’t be disappointed if you don’t instantly feel a deep sensation of peace and well-being whenever you sit for meditation. Over time, you’ll become aware that just sitting is all there is to meditating. You don’t need to force yourself to change; meditation does that automatically.

2. Choose a meditation that works for you.

There are many different kinds of meditative practices. Breath-counting meditation is simplest for beginners, because you can do it anywhere.

Here’s how. Once you’re sitting, or lying down with a straight spine, focus on your breathing, but don’t try to change your breathing. As you inhale, say silently to yourself: “… and”. Then as you exhale, count: “… one.”

Continue breathing and counting, as you inhale and exhale. “And… one; and… two; and… three; and… four.”

Advertising

When you reach “four”, start at “one” again with the next exhalation.

The numbers are arbitrary. You can count up to ten if you like. However, you’ll be amazed at how much your mind will wander. It will wander when you count from one to four too, but you’re less likely to suffer frustration.

Let your mind wander. That’s what it does. When you realize that you’ve lost the count, just restart your count.

3. Schedule meditation time every day.

As a new meditator, you’ll feel the health benefits immediately. When I meditate, I find that I’m more relaxed, and much more productive. I sleep better, and wake up bright and alert, ready to face the new day. The 10 to 20 minutes I spend meditating each day are amply repaid with my enhanced productivity, and my overall well-being and happiness.

You’ll find that your relationships benefit from meditation too: you’ll be much happier, and irritability from stress will be in the past.

However, to achieve these benefits, you need to meditate daily. That’s not easy, so schedule your meditation as you schedule everything else. I meditate in the morning, in my office, before I start work for the day. Choose a time you’ll be alone, and without distractions. Play music if you wish.

A meditation timer helps too. I use the Insight Timer on my iPad.

 

Advertising

insighttimer

     

    4. No time to meditate? Meditate for five minutes.

    Some meditators meditate for an hour, twice a day. Others meditate for 20 minutes, twice a day. I meditate for 10 to 20 minutes, once a day.

    The time you spend in meditation is beneficial, no matter how short it is. So, if you’ve only got five minutes, that’s fine.

    5. Keep your spine straight when you meditate.

    Posture is important in meditation. Whether you choose to sit or lie down for meditation, straightening your spine is good for your health. The Yoga Research Society’s article “Physiology of Meditation” is well worth reading; it discusses the three major benefits of keeping your spine straight. And as Shunryu Suzuki said, when you take your posture with a straight spine, you’re meditating.

    Over time, your mind and body will relax into a meditative state as soon as you take your posture. It becomes a habit.

    6. Meditation may make you more aware of your challenges.

    One of my friends told me he “feels so angry” when he meditates. This is because he’s now aware of his underlying feelings, which were always there.

    Best-selling author Susan Piver recommends that if you feel overwhelming emotions, you:

    Advertising

    Place your attention on the feeling itself, not the story behind the feeling.

    If you’re doing a breath counting meditation, and you’re overwhelmed with emotions, start focusing on the feeling of the emotion in your body, without getting caught up in any stories attached to the emotion. Accept what you’re feeling, and become curious about the sensation of the emotion in your body.

    7. Although you’ll get fast results when you meditate daily, don’t become attached to self-improvement.

    Beginning meditators are excited when they realize that meditation “works” for them. They want to meditate better, to get faster results.

    You’ll get faster results when your sole goal in meditation is to meditate daily. Meditation is a process. In Zen Mind, Beginner’s Mind, Shunryu Suzuki says:

    “Treat every moment as your last. It is not preparation for something else.”

    8. Get physical: yoga’s meditative, too.

    As your meditation develops into a daily practice, you’ll find that you automatically eat more healthily. Even if you’ve never exercised much, you’ll find yourself looking for ways to move and stretch your body.

    Consider yoga: it’s a form of meditation too. Yoga teaches you to stay in the moment.

    9. Choose music for meditation.

    Some mediators enjoy music while they meditate; others prefer silence. If you’ve had a busy, frustrating day, meditating with music can help to calm you.

    Advertising

    Alternatively, treat your music as a meditation. You’ll find lots of links to music for meditation online. I like to listen to Gregorian chants as a meditation. Many people enjoy Bach, or playing the sounds of nature: rain falling or waves on a beach.

    10. Bored? Try a different meditation.

    Image Meditation
      Try an image meditation

      Bored with your meditation practice? Try a different style of meditation.

      Try:

      • An image meditation. Choose a peaceful photo of a nature spot like a beach or a mountain meadow. Imagine yourself there.
      • A chanting meditation. Formal meditative chanting is called kirtan. However, you can choose to sing along (out loud) to any kind of music that appeals to you, whether it’s opera or pop. Just be in the moment, and focus on your singing.
      • A walking meditation. In this style of meditation, you walk very slowly, and are aware of every step you take.

      11. Meditate wherever you are.

      You can meditate anywhere. You don’t need to be sitting.

      Try scanning your body. In this meditation, become aware of your feet, and how they feel in your shoes, as well as the weight of your body resting on the ground. Then become aware of each leg in turn. Place your attention on each part of your body, working your way upward to your head.

      A body scan is the ideal meditation if you’re waiting in a queue, or even at a traffic light. Of course, if you’re waiting for the light to change from red to green, you won’t be able to do more than become aware of your feet, but even a few moments of attention will relax you.

      So there you have it: eleven tips for meditation for beginners. Meditation will not only change your life for the better, it will change the people with whom you come into contact, too. Enjoy your meditation. You’ll soon look on your meditation practice as the best time of each day.

      photo credit: visualpanic via photopin cc

      More by this author

      I Have 14 Ideas to Make Money on YouTube. Do You Have 3 Minutes? 7 Effective Ways To Make Money With Pinterest PicMonkey image editor The 10 Best Photoshop Alternatives You Need To Know Read This If You Want To Have A Better Yoga Experience Google search 12 Google Search Shortcuts That Make Searching Even More Handy

      Trending in Health

      1 How to Control Your Thoughts and Be the Master of Your Mind 2 Simple Hacks on How to Relieve Neck Pain Fast (and Naturally) 3 10 Best Therapy Apps to Better Your Mental Health Anywhere 4 7 Morning Rituals to Empower Your Day And Change Your Life 5 15 Quick Tips for Maintaining a Healthy Lifestyle

      Read Next

      Advertising
      Advertising
      Advertising

      Last Updated on July 3, 2020

      How to Control Your Thoughts and Be the Master of Your Mind

      How to Control Your Thoughts and Be the Master of Your Mind

      Your mind is the most powerful tool you have for the creation of good in your life, but if not used correctly, can also be the most destructive force in your life. To control your thoughts means to influence the way you live your life.

      Your mind, more specifically, your thoughts, affects your perception and therefore, your interpretation of reality. (And here’s Why Your Perception Is Your Reality)

      I have heard that the average person thinks around 70,000 thoughts a day. That’s a lot, especially if they are unproductive, self-abusive, and just a general waste of energy.

      You can let your thoughts run amok, but why would you? It is your mind, your thoughts; isn’t it time to take your power back? Isn’t it time to take control?

      Choose to be the person who is actively, consciously thinking your thoughts. Be someone who can control your thoughts—become the master of your mind.

      When you change your thoughts, you will change your feelings as well, and you will also eliminate the triggers that set off those feelings. Both of these outcomes provide you with a greater level of peace in your mind.

      I currently have a few thoughts that are not of my choosing or a response from my reprogramming. I am the master of my mind, so now my mind is quite peaceful. Yours can be too!

      Who Is Thinking My Thoughts?

      Before you can become the master of your mind, you must recognize that you are currently at the mercy of several unwanted “squatters” living in your mind, and they are in control of your thoughts.

      If you want to be the boss of them, you must know who they are and what their motivation is, and then you can take charge and evict them.

      Here are four of the “squatters” in your head that create unhealthy and unproductive thoughts.

      1. The Inner Critic

      This is your constant abuser who is often a conglomeration of:

      • Other people’s words—many times your parents
      • Thoughts you have created based on your own or other peoples’ expectations
      • Comparing yourself to other people, including those in the media
      • The things you told yourself as a result of painful experiences such as betrayal and rejection. Your interpretation creates your self-doubt and self-blame, which are most likely undeserved in cases of rejection and betrayal.

      The Inner Critic is motivated by pain, low self-esteem, lack of self-acceptance, and lack of self-love.

      Why else would this person abuse you? And since this person is youwhy else would you abuse yourself? Why would you let anyone treat you this badly?

      2. The Worrier

      This person lives in the future—in the world of “what ifs.”

      The Worrier is motivated by fear, which is often irrational and has no basis. Occasionally, this person is motivated by fear that what happened in the past will happen again.

      Advertising

      3. The Reactor or Troublemaker

      This is the one that triggers anger, frustration, and pain. These triggers stem from unhealed wounds of the past. Any experience that is even closely related to a past wound will set him off.

      This person can be set off by words or feelings and can even be set off by sounds and smells.

      The Reactor has no real motivation and has poor impulse control. He is run by past programming that no longer serves you—if it ever did.

      4. The Sleep Depriver

      This can be a combination of any number of different squatters including the inner planner, the rehasher, and the ruminator, along with the inner critic and the worrier.

      The Sleep Depriver’s motivation can be:

      • As a reaction to silence, which he fights against
      • Taking care of the business you neglected during the day
      • Self-doubt, low self-esteem, insecurity, and generalized anxiety
      • As listed above for the inner critic and worrier

      How can you control these squatters?

      How to Master Your Mind

      You are the thinker and the observer of your thoughts. You can control your thoughts, but you must pay attention to them so you can identify “who” is running the show—this will determine which technique you will want to use.

      Begin each day with the intention of paying attention to your thoughts and catching yourself when you are thinking undesirable thoughts.

      There are two ways to control your thoughts:

      • Technique A – Interrupt and replace them
      • Technique B – Eliminate them altogether

      This second option is what is known as peace of mind.

      The technique of interrupting and replacing is a means of reprogramming your subconscious mind. Eventually, the replacement thoughts will become the “go-to” thoughts in applicable situations.

      Use Technique A with the Inner Critic and Worrier and Technique B with the Reactor and Sleep Depriver.

      1. For the Inner Critic

      When you catch yourself thinking something negative about yourself (calling yourself names, disrespecting yourself, or berating yourself), interrupt it.

      You can yell (in your mind), “Stop! No!” or, “Enough! I’m in control now.” Then, whatever your negative thought was about yourself, replace it with an opposite or counter thought or an affirmation that begins with “I am.”

      For example, if your thought is, “I’m such a loser,” you can replace it with, “I am a Divine Creation of the Universal Spirit. I am a perfect spiritual being learning to master the human experience. I am a being of energy, light, and matter. I am magnificent, brilliant, and beautiful. I love and approve of myself just as I am.”

      Advertising

      You can also have a dialogue with yourself to discredit the ‘voice’ that created the thought—if you know whose voice it is:

      “Just because so-and-so said I was a loser doesn’t make it true. It was his or her opinion, not a statement of fact. Or maybe they were joking and I took it seriously because I’m insecure.”

      If you recognize that you have recurring self-critical thoughts, you can write out or pre-plan your counter thoughts or affirmation so you can be ready.

      This is the first squatter you should evict, forcefully, if necessary:

      • They rile up the Worrier.
      • The names you call yourself become triggers when called those names by others, so he also maintains the presence of the Reactor.
      • They are often present when you try to fall asleep so he perpetuates the Sleep Depriver.
      • They are a bully and is verbally and emotionally abusive.
      • They are the destroyer of self-esteem. They convince you that you’re not worthy. They’re a liar! In the interest of your self-worth, get them out!

      Eliminate your worst critic and you will also diminish the presence of the other three squatters.

      Replace them with your new best friends who support, encourage, and enhance your life. This is a presence you want in your mind.

      2. For the Worrier

      Prolonged anxiety is mentally, emotionally, and physically unhealthy. It can have long-term health implications.

      Fear initiates the fight or flight response, creates worry in the mind, and creates anxiety in the body. This may make it more difficult for you to control your thoughts effectively.

      You should be able to recognize a “worry thought” immediately by how you feel. The physiological signs that the fight or flight response of fear has kicked in are:

      • Increased heart rate, blood pressure, or surge of adrenaline
      • Shallow breathing or breathlessness
      • Muscles tense

      Use the above-stated method to interrupt any thought of worry and then replace it. But this time, you will replace your thoughts of worry with thoughts of gratitude for the outcome you wish for.

      If you believe in a higher power, this is the time to engage with it. Here is an example:

      Instead of worrying about my loved ones traveling in bad weather, I say the following (I call it a prayer):

      “Thank you great spirit for watching over _______. Thank you for watching over his/her car and keeping it safe, road-worthy, and free of maintenance issues without warning. Thank you for surrounding him/her with only safe, conscientious, and alert drivers. And thank you for keeping him/her safe, conscientious, and alert.”

      Smile when you think about it or say it aloud, and phrase it in the present tense. Both of these will help you feel it and possibly even start to believe it.

      If you can visualize what you are praying for, the visualization will enhance the feeling so you will increase the impact in your vibrational field.

      Advertising

      Now, take a calming breath, slowly in through your nose, and slowly out through the mouth. Take as many as you like! Do it until you feel that you’re close to being in control of your thoughts.

      Replacing fearful thoughts with gratitude will decrease reactionary behavior, taking the steam out of the Reactor.

      For example: If your child gets lost in the mall, the typical parental reaction that follows the fearful thoughts when finding them is to yell at them.

      “I told you never to leave my sight.” This reaction just adds to the child’s fear level from being lost in the first place.

      Plus, it also teaches them that mom and/or dad will get mad when he or she makes a mistake, which may make them lie to you or not tell you things in the future.

      Change those fearful thoughts when they happen:

      “Thank You (your choice of Higher Power) for watching over my child and keeping him safe. Thank you for helping me find him soon.”

      Then, when you see your child after this thought process, your only reaction will be gratitude, and that seems like a better alternative for all people involved.

      3. For the Troublemaker, Reactor or Over-Reactor

      Permanently eliminating this squatter will take a bit more attention and reflection after the fact to identify and heal the causes of the triggers. But until then, you can prevent the Reactor from getting out of control by initiating conscious breathing as soon as you recognize his presence.

      The Reactor’s thoughts or feelings activate the fight or flight response just like with the Worrier. The physiological signs of his presence will be the same. With a little attention, you should be able to tell the difference between anxiety, anger, frustration, or pain.

      I’m sure you’ve heard the suggestion to count to ten when you get angry—well, you can make those ten seconds much more productive if you are breathing consciously during that time.

      Conscious breathing is as simple as it sounds—just be conscious of your breathing. Pay attention to the air going in and coming out.

      Breathe in through your nose:

      • Feel the air entering your nostrils.
      • Feel your lungs filling and expanding.
      • Focus on your belly rising.

      Breathe out through your nose:

      • Feel your lungs emptying.
      • Focus on your belly falling.
      • Feel the air exiting your nostrils.

      Do this for as long as you like. Leave the situation if you want. This gives the adrenaline time to normalize. Now, you can address the situation with a calmer, more rational perspective and avoid damaging behavior, and you’ll be more in control of your thoughts.

      Advertising

      One of the troubles this squatter causes is that it adds to the sleep depriver’s issues. By evicting or at least controlling the Reactor, you will decrease reactionary behavior, which will decrease the need for the rehashing and ruminating that may keep you from falling asleep.

      Master your mind and stop the Reactor from bringing stress to you and your relationships!

      4. For the Sleep Depriver

      (They’re made up of the Inner Planner, the Rehasher, and the Ruminator, along with the Inner Critic and the Worrier.)

      I was plagued with a very common problem: not being able to turn off my mind at bedtime. This inability prevented me from falling asleep and thus, getting a restful and restorative night’s sleep.

      Here’s how I mastered my mind and evicted the Sleep Depriver and all his cronies.

      1. I started by focusing on my breathing—paying attention to the rise and fall of my belly—but that didn’t keep the thoughts out for long. (Actually, I now start with checking my at-rest mouth position to keep me from clenching.)
      2. Then I came up with a replacement strategy that eliminated uncontrolled thinking—imagining the word in while breathing in and thinking the word out when breathing out. I would (and do) elongate the word to match the length of my breath.

      When I catch myself thinking, I shift back to in, out. With this technique, I am still thinking, sort of, but the wheels are no longer spinning out of control. I am in control of my mind and thoughts, and I choose quiet.

      From the first time I tried this method, I started to yawn after only a few cycles and am usually asleep within ten minutes.

      For really difficult nights, I add an increase of attention by holding my eyes in a looking-up position (closed, of course). Sometimes I try to look toward my third eye but that really hurts my eyes.

      If you have trouble falling asleep because you can’t shut off your mind, I strongly recommend you try this technique. I still use it every night. You can start sleeping better tonight!

      You can also use this technique any time you want to:

      • Fall back to sleep if you wake up too soon
      • Shut down your thinking
      • Calm your feelings
      • Simply focus on the present moment

      The Bottom Line

      Your mind is a tool, and like any other tool, it can be used for constructive purposes or destructive purposes.

      You can allow your mind to be occupied by unwanted, undesirable, and destructive tenants, or you can choose desirable tenants like peace, gratitude, compassion, love, and joy.

      Your mind can become your best friend, your biggest supporter, and someone you can count on to be there and encourage you. You can be in control of your thoughts. The choice is yours!

      More About Mental Strength

      Featured photo credit: Priscilla Du Preez via unsplash.com

      Read Next