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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.”

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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.

 

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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:

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    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.

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    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

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      Last Updated on September 16, 2019

      How to Stop Procrastinating: 11 Practical Ways for Procrastinators

      How to Stop Procrastinating: 11 Practical Ways for Procrastinators

      You have a deadline looming. However, instead of doing your work, you are fiddling with miscellaneous things like checking email, social media, watching videos, surfing blogs and forums. You know you should be working, but you just don’t feel like doing anything.

      We are all familiar with the procrastination phenomenon. When we procrastinate, we squander away our free time and put off important tasks we should be doing them till it’s too late. And when it is indeed too late, we panic and wish we got started earlier.

      The chronic procrastinators I know have spent years of their life looped in this cycle. Delaying, putting off things, slacking, hiding from work, facing work only when it’s unavoidable, then repeating this loop all over again. It’s a bad habit that eats us away and prevents us from achieving greater results in life.

      Don’t let procrastination take over your life. Here, I will share my personal steps on how to stop procrastinating. These 11 steps will definitely apply to you too:

      1. Break Your Work into Little Steps

      Part of the reason why we procrastinate is because subconsciously, we find the work too overwhelming for us. Break it down into little parts, then focus on one part at the time. If you still procrastinate on the task after breaking it down, then break it down even further. Soon, your task will be so simple that you will be thinking “gee, this is so simple that I might as well just do it now!”.

      For example, I’m currently writing a new book (on How to achieve anything in life). Book writing at its full scale is an enormous project and can be overwhelming. However, when I break it down into phases such as –

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      • (1) Research
      • (2) Deciding the topic
      • (3) Creating the outline
      • (4) Drafting the content
      • (5) Writing Chapters #1 to #10,
      • (6) Revision
      • (7) etc.

      Suddenly it seems very manageable. What I do then is to focus on the immediate phase and get it done to my best ability, without thinking about the other phases. When it’s done, I move on to the next.

      2. Change Your Environment

      Different environments have different impact on our productivity. Look at your work desk and your room. Do they make you want to work or do they make you want to snuggle and sleep? If it’s the latter, you should look into changing your workspace.

      One thing to note is that an environment that makes us feel inspired before may lose its effect after a period of time. If that’s the case, then it’s time to change things around. Refer to Steps #2 and #3 of 13 Strategies To Jumpstart Your Productivity, which talks about revamping your environment and workspace.

      3. Create a Detailed Timeline with Specific Deadlines

      Having just 1 deadline for your work is like an invitation to procrastinate. That’s because we get the impression that we have time and keep pushing everything back, until it’s too late.

      Break down your project (see tip #1), then create an overall timeline with specific deadlines for each small task. This way, you know you have to finish each task by a certain date. Your timelines must be robust, too – i.e. if you don’t finish this by today, it’s going to jeopardize everything else you have planned after that. This way it creates the urgency to act.

      My goals are broken down into monthly, weekly, right down to the daily task lists, and the list is a call to action that I must accomplish this by the specified date, else my goals will be put off.

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      Here’re more tips on setting deadlines: 22 Tips for Effective Deadlines

      4. Eliminate Your Procrastination Pit-Stops

      If you are procrastinating a little too much, maybe that’s because you make it easy to procrastinate.

      Identify your browser bookmarks that take up a lot of your time and shift them into a separate folder that is less accessible. Disable the automatic notification option in your email client. Get rid of the distractions around you.

      I know some people will out of the way and delete or deactivate their facebook accounts. I think it’s a little drastic and extreme as addressing procrastination is more about being conscious of our actions than counteracting via self-binding methods, but if you feel that’s what’s needed, go for it.

      5. Hang out with People Who Inspire You to Take Action

      I’m pretty sure if you spend just 10 minutes talking to Steve Jobs or Bill Gates, you’ll be more inspired to act than if you spent the 10 minutes doing nothing. The people we are with influence our behaviors. Of course spending time with Steve Jobs or Bill Gates every day is probably not a feasible method, but the principle applies — The Hidden Power of Every Single Person Around You

      Identify the people, friends or colleagues who trigger you – most likely the go-getters and hard workers – and hang out with them more often. Soon you will inculcate their drive and spirit too.

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      As a personal development blogger, I “hang out” with inspiring personal development experts by reading their blogs and corresponding with them regularly via email and social media. It’s communication via new media and it works all the same.

      6. Get a Buddy

      Having a companion makes the whole process much more fun. Ideally, your buddy should be someone who has his/her own set of goals. Both of you will hold each other accountable to your goals and plans. While it’s not necessary for both of you to have the same goals, it’ll be even better if that’s the case, so you can learn from each other.

      I have a good friend whom I talk to regularly, and we always ask each other about our goals and progress in achieving those goals. Needless to say, it spurs us to keep taking action.

      7. Tell Others About Your Goals

      This serves the same function as #6, on a larger scale. Tell all your friends, colleagues, acquaintances and family about your projects. Now whenever you see them, they are bound to ask you about your status on those projects.

      For example, sometimes I announce my projects on The Personal Excellence Blog, Twitter and Facebook, and my readers will ask me about them on an ongoing basis. It’s a great way to keep myself accountable to my plans.

      8. Seek out Someone Who Has Already Achieved the Outcome

      What is it you want to accomplish here, and who are the people who have accomplished this already? Go seek them out and connect with them. Seeing living proof that your goals are very well achievable if you take action is one of the best triggers for action.

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      9. Re-Clarify Your Goals

      If you have been procrastinating for an extended period of time, it might reflect a misalignment between what you want and what you are currently doing. Often times, we outgrow our goals as we discover more about ourselves, but we don’t change our goals to reflect that.

      Get away from your work (a short vacation will be good, else just a weekend break or staycation will do too) and take some time to regroup yourself. What exactly do you want to achieve? What should you do to get there? What are the steps to take? Does your current work align with that? If not, what can you do about it?

      10. Stop Over-Complicating Things

      Are you waiting for a perfect time to do this? That maybe now is not the best time because of X, Y, Z reasons? Ditch that thought because there’s never a perfect time. If you keep waiting for one, you are never going to accomplish anything.

      Perfectionism is one of the biggest reasons for procrastination. Read more about why perfectionist tendencies can be a bane than a boon: Why Being A Perfectionist May Not Be So Perfect.

      11. Get a Grip and Just Do It

      At the end, it boils down to taking action. You can do all the strategizing, planning and hypothesizing, but if you don’t take action, nothing’s going to happen. Occasionally, I get readers and clients who keep complaining about their situations but they still refuse to take action at the end of the day.

      Reality check:

      I have never heard anyone procrastinate their way to success before and I doubt it’s going to change in the near future.  Whatever it is you are procrastinating on, if you want to get it done, you need to get a grip on yourself and do it.

      More About Procrastination

      Featured photo credit: Malvestida Magazine via unsplash.com

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