Meditation is good for people on so many levels. It can help you relax, stabilize your breathing, improve your mood, and feel connected to the world around you. In some cases, it can even relieve your physical pain and improve your mental health. However, it’s not as simple as you might think. There are many techniques that you need to learn in order to get better results.
If you are new to meditation and find it difficult to maintain regular practice, you are in the right place. Read on to know the best tips for meditation beginners:
Know Your Goal
Before you start meditating, you should know what your goal is. Otherwise, it will be difficult for you to stay motivated and stick to your practice. For example, if you suffer from high blood pressure, you may want to lower it by improving your heart rate variability (HRV). If you want to reduce stress in your life, you may want to focus on calming your body and mind. Or maybe you just want to feel more relaxed in general.
Remember that your intention will bring you great results. Say to yourself one of the Buddha quotes: Those who are free from resentful thoughts are sure to find peace.
Establish a Routine
Once you know what you want from your workout, it’s time to develop a routine. Make sure you exercise every day and at the same time of day (right after work, for example). This way, you will develop a new habit. Remember to set an alarm clock so you don’t forget your daily exercise. If you feel like you are sabotaging yourself and skipping the exercise, trick your mind by telling yourself that you will only do it for two minutes and no longer.
After two minutes of practice, you will see how enjoyable it is and may even want to meditate for half an hour. Even if you stop after a few minutes, it can be considered a success (beginnings are not easy).
Find a Quiet Place
When people start practicing meditation, they often think that they don’t need a special place to do it. However, this is not true. You will find it very hard to get quiet if you are surrounded by noise or other distractions. You can close the door, put on some soft music or just go to a quiet place where you feel comfortable. When you are ready to do it, make sure you are in a place where you will not be interrupted or distracted by anyone.
If you have kids and pets and a quiet spot in your house just doesn’t exist, consider getting a pair of noise-canceling headphones and locking yourself in a bathroom. You deserve to have those 10 minutes to yourself, so make the most of them.
Get Some Exercise First
Before you start the actual meditation, get some exercise. If you don’t practice yoga, you can do some stretching instead.
When you get home and start practicing, it will be easier for you to get into the flow and feel connected to your body and the world around you. Your mind will be more active and focused, which will help you have a better experience throughout the process.
Drink Some Water
Drinking water before you start your practice can actually help you feel more relaxed. It is recommended that you have a glass or bottle of water nearby. Staying hydrated during your practice will also help you avoid headaches and keep you 100% focused on meditation.
Wear Loose Clothing
When you meditate, it’s best to wear loose clothing that doesn’t restrict your movement or breathing too much. If you wear tight, heavy, or uncomfortable clothing, it will be difficult for you to stay present and grounded in the moment. You may feel uncomfortable and want to move or sit upright because it feels weird in your clothes. So make sure you wear loose clothing that allows you to move freely and breathe well.
Practice Deep Breathing Exercises
Deep breathing exercises are great for beginners because they help them learn how to control their breathing while sitting still (without distractions) for long periods of time. They also help improve mood and lower stress levels, which ultimately translates into better meditation results. Try doing some deep breathing exercises while sitting (cross-legged) with your back straight. Later, if you feel strong enough, try doing these breathing exercises while lying down with your eyes closed!
Remember That Consistency Is the Key
Meditation is all about consistency. The more you practice, the better results you will get. It is true that some people can get good results quickly with their meditation practice (especially if they have experience in other areas of mental training). However, beginners are advised to stick with it for a longer period of time (say, 40-60 minutes a day) if you want to see real results. The more you practice, the better results you will get! And remember: consistency is the key!
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