Meditation is an ancient practice that has become increasingly popular in modern times If you meditate will help to promote inner peace and reduce stress, improve focus, and even boost overall mental health.
If you’ve been looking to incorporate meditation into your daily routine, this beginner’s guide to meditation is here to help. Learn the basics of getting started with meditation, including the various types available and their benefits.
Let’s start with the basic: What is meditation?
Meditation is a practice in which you focus on one thing, such as your breath, to clear your mind and achieve a relaxed state. Some of the first evidence of meditation includes wall art from the Indus Valley that dates back to approximately 5,000 and 3,500 BCE. Meditation procedures were described in ancient Indian scriptures as far back as 3,000 years ago.
Why start to meditate?
- Meditation can reduce stress levels and improve overall wellbeing.
- Use meditation to increase focus and productivity.
- Increased awareness of the body and mind can lead to better decision-making.
- It can help to build resilience against difficult emotions like anxiety or depression.
- Practicing meditation regularly improves physical health, including reducing blood pressure and improving sleep quality.
- It may take some time for people to become comfortable with meditating and form a daily habit of it.
- People may find it difficult to quiet their minds for an extended period of time during meditation sessions, leading to distraction and frustration.
- Those who are uncomfortable sitting in one spot for a long time may find it difficult to meditate effectively as well as enjoyably
- Some people may find that meditating causes them more tension rather than relaxation
But anytime you are considering a cons, remember that anything worthwhile comes with a cost.
How to start with meditation in 6 easy steps
1. Prepare Yourself for Meditation
It’s hard to meditate when you’re not in the right mindset. It’s important to be relaxed and comfortable before you sit down. Try to find a quiet place to meditate, free of distractions. Put your phone on silent mode and away from you, turn off your TV, radio or any other recourse of distraction, put aside your headphones. You may rest assure that the world will survive without you for 10 minutes.
2. Choose a Suitable Environment to Meditate
You want to be comfortable when you meditate. Choose a place that is warm and free from drafts, where you can sit for a few minutes without being disturbed. Try sitting in a chair with your feet flat on the floor, or on a cushion on the floor with your legs crossed.
3. Select a Focusing Point
You will choose an object to focus on during meditation. This may be a candle, a picture, or the breath. You can also use this time to reflect on something positive and make good things come into your life. This can be used in the case of stress reduction.
4. Settle Into the Moment
Once you have chosen a focusing point and made yourself comfortable, relax your body and mind. Inhale deeply through your nose, then exhale slowly through your mouth. Close your eyes and focus on the object you have chosen. You can start with 3 minutes daily for the first week.
5. Establish a Daily Routine
If you want to establish a daily meditation practice, sit in the same spot every day. This will help you relax and refocus your thoughts. Daily routine is helpful in all your goals and helps you stay focused and driven. Try doing the meditation at the same hour everyday, at least.
6. And last step, no less important than the other ones: Track Your Progress.
Keep a record of your progress. It will be interesting for you to see how far you have come and it will motivate you to continue. If your mind wanders, don’t judge yourself or get frustrated.
And the most important part of the guide: don’t give up if you can’t do it one day, try the next one. Have faith in your mind and soul.
The most common types of meditation are:
- Mindfulness Meditation
- Guided Meditation
- Mantra Meditation
- Zen Meditation
- Transcendental Meditation
- Walking Meditation
- Chakra Cleansing Meditation
- Yoga Nidra
- Metta (Loving Kindness) Meditation
- Breedvelt JJF, Amanvermez Y, Harrer M, et al. The effects of meditation, yoga, and mindfulness on depression, anxiety, and stress in tertiary education students: a meta-analysis. Frontiers in Psychiatry. 2019;
- Anheyer D, Leach MJ, Klose P, et al. Mindfulness-based stress reduction for treating chronic headache: a systematic review and meta-analysis. Cephalalgia. 2019;