Meditation is one of the most powerful practices you can develop in life. It impacts your mental and physical health in numerous ways and the effects are immediate.
If you are new to meditation you may have a few questions and reservations about the practice. You might not know how to start and feel overwhelmed by all the different techniques. It’s natural to feel confused, anxious and self-conscious when approaching something new, or returning to something you haven’t done in a while.
But learning how to meditate can be as simple as focussing on your breath while sitting at home or in a coffee shop. As pleasant as closing your eyes and allowing yourself to sit in peace for a while. It’s a joy, not a chore.
Here’s everything you need to know to get started.
How to start meditating
There are lots of ways to meditate but the basic principles are universal. The most important thing is to establish a simple daily practice, no matter how small. Build the habit and all the wonderful benefits of mediation can be yours.
- Set a time and place. Habits are easier to form when we do them at the same time and the same place. Choose a time of day when you can be comfortable and free from distraction, like the morning when you wake up, then make that your daily meditation ritual.
- Start with just two minutes. Most people want to jump right in and meditate for 20-30 minutes. While this is possible, very few people can do it on their first few attempts. The goal is to develop a lifetime habit so start small and build up the time once you are consistent. After ten days of practice you can try five minutes and then ten.
- Get comfortable. It’s important that you find a comfortable position to mediate or you’ll constantly have to re-adjust. Cross-legged on the floor is great but if you are stiff or suffer any joint pain, sitting on a chair is just as beneficial.
- Focus on the breath. Draw your attention to your breath. The gentle inhale and exhale. The sensation of your abdomen rising and falling. Allow yourself to let go and relax. If your mind wanders, simply acknowledge the thoughts and bring your attention back to your breath.
- Be patient with yourself. Meditation is simple to understand yet quite difficult in practice. It takes some time to get comfortable sitting in quiet reflection and a lifetime to master it. The benefits of meditation far outweigh the discomfort of learning, so be patient and enjoy the experience. Frustration is something that we all face at some point when meditating.
- Use your intention. We all have our own reasons for learning mediation: improve focus and concentration, reduce stress, be kinder and more considerate. If we can use that intention in our practice then we can soften the mind, overcome resistance and be more consistent.
Basic meditation for beginners
Mindfulness meditation is a great introduction for people who are learning how to meditate. In this practice we use the breath as a focal point and an anchor for our thoughts. Many refer to it as the reset breath. Here are the basic instructions on how to meditate:
- Sit comfortably, with your spine erect, either in chair or cross-legged on a cushion.
- Close your eyes, take a few deep breaths, and feel the connection between your body and the chair or floor. Notice any sensations of pressure, warmth, tingling, vibration, etc. Notice the movement of your body as you breathe.
- Gradually become aware of the process of breathing. The gentle inhale and exhale. The sensation of your abdomen rising and falling. Notice wherever you feel the breath most clearly—either at the nostrils, or in the belly.
- Allow your attention to rest naturally in the sensation of breathing. There is no need to control the pace or intensity of your breath. Just let it come and go naturally.
- Any time your mind wanders, gently return it to the sensation of breathing.
- As you focus on the breath, you will notice that other perceptions and sensations continue to appear: sounds, thoughts, feelings, and emotions wander in and out of your mind. Simply notice these phenomena as they emerge, and then return to the sensation of breathing.
- Continue in this way for two minutes, or until you feel ready to finish.
And that’s it. A very simple practice. Do this for a few minutes every day and you’ll steadily build your focus, confidence and self-awareness.
Those who are new to the practice often find guided meditation is a great help. Hearing the instructions makes it easier to focus and settle the mind. It also gives you confidence that you’re doing it right.
UCLA’s Mindful Awareness Research Center has several free downloads that teach you how to meditate. Apps like Headspace and Oak Meditation offer a variety of guided meditations also.
Expand your mindfulness
This is just the beginning. Once you have cultivated the habit, there are many different types of meditation for you to explore. You are encouraged to try each of them and discover which you enjoy the most.
Meditation is a form of mindfulness practice yet mindfulness is not limited to sitting quietly. You can expand your mindfulness practice into everyday activities and find joy in the simple acts of living. Things like writing, walking, preparing food and taking a shower can all be improved and appreciated when you are free from distraction and present in the moment.