If you’re looking for a simple and easy to follow beginner’s guide describing how to meditate then look no further. In this post we lay out simple to follow steps that, when practiced regularly, will lay firm foundations for your exploration of this subject.
Meditation is often portrayed as a deeply serious and spiritual practice. It is a practice that has been utilized for thousands of years, and it can offer someone a lot of benefits.
However, meditation is also a practical technique that you can use to stop the craziness that is a driving ceaseless activity in your life. Meditation can help you conquer something known as the monkey mind, or that useless jumping from thought to thought for no apparent reason that stimulates the endless thinking and analyzing that we often do every day.
Meditation as Stress Management
Meditation is an amazing tool for stress management – but you don’t have to be a Yogi to use it. With a few simple tips and a few steps, you can start incorporating meditation into your life, and, as a result, starting reaping the amazing benefits.
The ability to adapt to change begins with a single thought deep in the mind. Every day of your life brings you new opportunities to change your course and if you are more open and adaptive the changes won’t seem so disruptive.
Engaging in a regular meditative practice can help you go with the flow and it can help you live life much more peacefully. It can even help you turn your disappointments inside out and look at them as opportunities or challenges instead of obstacles. Simply put, meditation can help you change your perspective in a very good way.
Making time for yourself is the best gift you can give yourself, and meditation is the perfect way to enjoy this gift.
Meditation acts as the brain’s volume knob, helping you focus and concentrate better as you learn how to tune out the noise and the distractions.
Meditation can help you have a deeper understanding of your life and in can help you gain a sense of purpose. Meditation gives you more tolerance and compassion and it can it can even help you be more productive. Learning how to let go in a simple meditation can help you enjoy your life much more fully.
How to Meditate in Five Simple Steps
- Step One – Learn how to Breathe Deeply
- Step Two – Relax Your Body
- Step Three – Dedicate time to Meditate
- Step Four – Determine How Long You Will Meditate
- Step Five – Release Your Mind
How to Meditate: Step One
Begin by sitting up straight or lying down flat with your spine straight. Place one hand on your belly button and one hand on your chest.
When you breathe in, act as if you are filling yourself up with air. You want the air to go deeply down into your physical body.
You want the belly button area to fill up like a balloon. As you breathe, you want your stomach area to expand, and stick out. Now relax and practice that deep breathing for a few moments.
How to Meditate: Step Two
Relax Your Body
No matter what position you are in, it is always advisable to keep your spine straight.
Your life energy flows up and down the spine and you don’t want to be getting in the way of that activity. Begin to become aware of exactly how your body feels in this moment.
Notice if there is any tension anywhere? Does anything feel like it is pinching? Do you have any pain or discomfort?
Gently shift and move around to release any stored up tension in the body. Meditation is about deep relaxation. You cannot relax if your body is uncomfortable. Find the position that is just right for you. Once you have shifted around enough to be really comfortable, just try to be still for a few minutes. This step is about body awareness.
Now you can begin to add in the deep meditation breathing that you learned in step one. Start with your breathing and take at least 3 very long and slow deep breaths.
Feel each breath as it goes inside you. Feel the inhaled air moving through your nose and down into your body. Feel your skin and body expand and open to receive the air.
Pay attention to how your body feels as you exhale. See if it feels any different when you exhale through your mouth or if you exhale through your nose. Experience the breath as you breathe out through your nose. Then feel the breath as you exhale through your mouth, and as it passes your tongue and lips on the exhale. Notice which one feels more relaxing?
Pay attention to the rise and fall of your abdomen with each breath. How does it feel with each expansion and contraction? This part of your meditation is all about staying in the moment, and not getting caught up in the chaos that is all around you. See how long you can stay present and mindful.
How to Meditate: Step Three
Dedicate time to Meditate
The magic key to meditation is just to do it whenever you can fit it into your schedule. If you wait for the perfect time you may not meditate at all. Don’t fall victim to that procrastination technique of the mind.
How to Meditate: Step Four
Determine How Long You Will Meditate
Start out by setting a timer for 5 minutes, and work your way up to longer time frames.
Step Five – Release Your Mind
Remember, the single goal of a non-thinking meditation is an exercise in “Accomplishing Nothing!”
Just keep telling yourself, there is nothing you need to do for the next few moments. You want the mind to be quiet and stop bugging you endlessly with your mental things-to-do list. Practice letting those thoughts just drift from your head and just watch them go by.
The more you practice meditation, the easier it gets. Even a few minutes of meditation a day can make a powerful difference in your life. The next time you feel stress coming on, do yourself a favor and take 5 minutes to clear your mind, your body will thank you.