In today’s fast-paced world, finding a moment of calm can feel like a luxury. However, meditation offers a simple, effective way to achieve a sense of peace, reduce stress, and improve overall well-being. Plus, it’s absolutely free! If you’re new to meditation, you might wonder how to get started without feeling overwhelmed. I used to think that I could never meditate, but there are different techniques that you can learn that best suit you and your needs. Unless you try it, you’ll never know. No one starts out immediately being able to meditate for say, an hour. Meditation requires starting small, practice, and consistency.
Now let me say, I am in no way an expert in meditation. I’ve used meditation many times, especially during moments where I’m highly stressed out. It allows me to recenter myself and breathe more calmly. It reminds you to breathe – which we all tend to forget to do when we’re stressed.
This post will guide you through some simple meditation techniques that are perfect for beginners. Let’s explore how these easy meditation practices can fit seamlessly into your daily routine.
This post is all about simple meditation techniques.
Table of Contents
What is Meditation and Why Should You Start?
First of all, what is meditation?
Meditation is a practice that involves focusing your mind and eliminating distractions to achieve a state of mental clarity and emotional calm.
“[I]t’s a technique that trains the mind to concentrate and redirect thoughts, often towards the breath, which serves as an anchor”.
How to Meditate. (N.D.) Mindful. Retrieved September 14, 2024, from https://www.mindful.org/how-to-meditate/.
There are many forms of meditation, including mindfulness meditation, focused meditation, and guided meditation, each with unique benefits.
So, why should you start meditating?
The benefits of meditation are numerous: it can help reduce anxiety, improve sleep, enhance concentration, and boost your overall sense of well-being. Incorporating meditation into your daily life can be a transformative experience that promotes inner peace and mental clarity.
What Are the Benefits of Meditation?
There are SO many benefits of meditation. Those who meditate can experience the following effects:
- Better sleep
- Better focus and clarity of the mind
- Reduction in stress and anxiety
- A calmer state of mind
These are just a few of the benefits you may experience, but there are said to be more. It is not fully understood the effects of meditation on both the mind and body. Although there are studies that are questionable that state it treats all kinds of diseases, both physical and mental, there have been more in-depth studies done.
Desbordes Study (2012)
In one study conducted in 2012 by Researcher Gaelle Desbordes that dove into its effects on depression using functional magnetic resonance imaging or fMRI. This study showed through scans of the brain that meditation in fact changes the brain’s activities. Desbordes
“demonstrated that changes in brain activity in subjects who have learned to meditate hold steady even when they’re not meditating”.
Powell, A. (2018, April 9). When science meets mindfulness. The Harvard Gazette. https://news.harvard.edu/gazette/story/2018/04/harvard-researchers-study-how-mindfulness-may-change-the-brain-in-depressed-patients/
The study found that there was a reduction in depressive symptoms.
The Belgian School Study
Another study that was conducted amongst 5 schools in Belgium, which included 400 students, found a reduction of depression, anxiety, and stress. Students that passed through a mindfulness program were reported to have reduced symptoms for up to 6 months after.
“…[T]hese students were less likely to develop pronounced depression-like symptoms.”
KU Leuven. (2013, March 15). Mindfulness at school reduces (likelihood of) depression-related symptoms in adolescents. ScienceDaily. Retrieved September 14, 2024 from www.sciencedaily.com/releases/2013/03/130315095916.htm
Thoughts on Mental and Physical Ailments and Reduction of Symptoms with Meditation
The relieving of physical and mental ailments through meditation makes sense. Constant stress and anxiety can have a very taxing effect on the body and mind. It can cause physical and mental illness. For example, stress can be carried in the back causing pain and tension. By training the mind to be more relaxed and reduce the effects of stress and anxiety, pain and tension can be relieved. As one of my acupuncturists once told me, “you won’t be able to get rid of stress. However, you’ll be better equipped to handle it.”
Preparing for Meditation
How do you start meditating though?
You don’t need any fancy equipment to start meditating, and you don’t need any subscriptions or anything else like that. Before you start your meditation journey, there are some essential elements needed to create the right environment and mindset.
Create a Calm Environment
Find a quiet, comfortable space where you won’t be disturbed. Consider dimming the lights, lighting a candle, or using a diffuser with calming essential oils to enhance the ambiance. You can even consider meditating in your own bed. When I first started out with meditating, I did just that. My meditation journey started in bed to help me drift off to sleep.
Set a Timer
If you think you might be someone who will constantly check the clock, perhaps consider using a timer. Using a timer may help keep you from constantly checking. Start with short sessions (5-10 minutes) and gradually increase the duration as you become more comfortable.
Find the Right Posture or Comfortable Position
Sit in a comfortable position, either on a chair with your feet flat on the ground or cross-legged on the floor. Keep your back straight and your hands resting on your knees or in your lap. Or you can even lie down on the floor.
This is a chance for you to take some time to focus on you. Think of what will make you most comfortable and implement that into your space. By preparing adequately, you set the stage for a more focused and relaxed meditation experience.
Simple Meditation Techniques for Beginners
There are many techniques for meditation so feel free to play around to see what works best for you. What I’ve found in my practice is that I like guided meditations (we’ll go over that below). Since I’m a beginner to all of this, even though I’ve done meditation on and off for years, guided meditations have helped me focus. Now this doesn’t mean that I don’t have other thoughts during the session. I normally do. However, I’ve found that once my thoughts have calmed, it takes longer and longer for me to lose focus.
Let’s go over a few techniques to try out for beginners.
Focused Breathing Meditation
This type of technique involves concentrating on your breath, helping you stay grounded and present in the moment. During this practice, you’re not meant to control or alter your breathing, but rather observe your breath.
Tips for How to do Focused Breathing Meditation
– Sit comfortably with your back straight.
– Close your eyes and take a deep breath in through your nose, counting to four.
– Exhale slowly through your mouth, counting to four again.
– Focus on the sensation of your breath entering and leaving your body. If your mind starts to wander, gently bring your attention back to your breath.
The benefits of this practice is that it helps calm the mind, reduces stress, and enhances emotional regulation.
Body Scan Meditation
Think of body scanning as a way to mentally check in with your body. This is one of the techniques I use in my practice. I’ve found it to actually be very relaxing. It involves directing your attention to different parts of your body, one at a time, to relax and release tension. The whole purpose is to notice any physical sensations.
How to Do It:
– Begin by lying down or sitting in a comfortable position.
– Close your eyes and take a few deep breaths.
– Start from the top of your head, gradually moving down to your toes, mentally scanning each part of your body. Notice any sensations, tension, or discomfort, and consciously relax those areas.
– Continue until you have scanned your entire body.
Benefits: Body scan meditation promotes relaxation, increases body awareness, and reduces physical tension.
Guided Visualization Meditation
This technique uses mental imagery to create a peaceful and calming experience, helping to reduce anxiety and promote relaxation. It’s another technique that I use in my practice and highly recommend trying this as a beginner.
How to Do It:
– Find a quiet place and sit comfortably.
– Close your eyes and take a few deep breaths.
– Imagine a serene place, like a beach or a forest. Visualize the details: the sounds, smells, and colors.
– Spend a few minutes exploring this mental space, allowing yourself to feel calm and relaxed.
Benefits: Visualization meditation helps alleviate stress, enhances creativity, and promotes positive thinking.
Mantra Meditation
Mantra meditation involves repeating a word or phrase (mantra) to focus the mind and enter a deeper state of meditation.
How to Do It:
– Choose a simple word or phrase, like “peace,” “calm,” or “I am relaxed.”
– Sit comfortably and close your eyes.
– Repeat the mantra silently or aloud, focusing on the sound and vibration.
– Continue for a few minutes, bringing your attention back to the mantra whenever your mind starts to wander.
Benefits: Mantra meditation enhances concentration, fosters spiritual awareness, and brings about a sense of inner peace.
Tips to Enhance Your Meditation Practice
Start Small and Be Consistent. Begin with just 5 minutes a day and gradually increase the duration. Don’t set out to do an hour of meditation! Consistency is more important than duration when building a new habit. If you’re worried about consistency, set a reminder to do your practice at the same time every day. Find those 5 minutes to carve out during the day. If you’re at work, put it on your calendar and block out that time.
Practice Gratitude. At the end of your meditation session, take a moment to reflect on what you’re grateful for. This can enhance the positive effects of meditation.
Use Meditation Apps or Music. Consider using apps like Calm or Headspace for guided sessions or play calming music or nature sounds to help you relax. Although this is totally not needed because these types of apps include subscriptions. There are plenty of meditations that can be found for free on Youtube. My all time favorite guided meditation is “UNWIND YOUR MIND Before Sleep Meditation” by Jason Stephenson.
Overcoming Common Meditation Challenges
There are some challenges to meditation which many of us can relate to. And I think this is also why people may be deterred from trying meditation. Some of the challenges you may face are:
- Distractions
It’s natural to get distracted by noises or wandering thoughts. Acknowledge the distraction and gently return your focus to your breath or mantra.
- Finding Time to Meditate
Even with a busy schedule, you can fit meditation into your day. Try meditating first thing in the morning or just before bed. I’ve even heard of some doing their meditation in the shower. Whatever works best for you, be sure to find that time.
- Staying Motivated
Keep a meditation journal to track your progress and reflect on any changes in your mood or mindset – if this helps. This can help keep you motivated. Imagine what you might write in that journal and how astonishing the changes might be!
Conclusion
Meditation is a powerful tool that can bring a sense of calm, clarity, and focus into your daily life. By incorporating these simple meditation techniques, you can start a practice that’s easy to maintain and incredibly rewarding. Remember, the key is to start small, be patient with yourself, and enjoy the journey towards mindfulness and inner peace.
So, what are you waiting for? Start your meditation journey today and share your experiences in the comments below!
This post was all about simple meditation techniques.
