Introduction
Meditation is the act of focusing your mind on something—anything. The idea is to meditate to increase awareness in your life.
One of the biggest misconceptions about meditation is that you need a clear mind to be able to meditate. That you have to stop thinking altogether. But that’s actually the opposite of what meditation is about. It’s pretty much impossible to stop your mind from thinking; that’s what your mind does! What we do in meditation is focus the mind on a specific thing, like your breath going in and out. And it’s normal for your mind to wander.
In fact, the benefits of meditation come when you catch yourself with a wandering mind. Then you bring it back to the breath or whatever it is you’re focusing on. This awareness can translate into everyday life.
When you begin meditation, you might notice reduced stress, improved focus and better sleep. Over time there might even be changes in how your brain works. Brain scans show that different things happen in the brain with regular meditation. You become less reactive in situations, more aware of your responses, and able to control them better. Meditation can have a huge impact on your life.
What is Meditation?
So, what is meditation? I actually Googled this because I know what it is to me, but I wanted to see how others define it. One definition I found says it’s
“a practice that involves training your attention and awareness to achieve a calm and clear state of mind.”
To me, that sounds a bit complicated! But basically, the whole point of meditation is to bring your mind into focus. To have some control over what you’re thinking about and focusing on.
There are so many different forms of meditation, and there’s no right or wrong way to do it. The fact that you sit down with the intention to meditate means you’re doing the right thing.
You might try mindfulness meditation, where you’re aware of what’s happening. If you have a thought, you might say to yourself, “thinking.” If you hear a noise, you say, “hearing.” It’s about becoming aware. There’s mindfulness of breath, where you focus on your breathing. There’s also loving-kindness meditation. This is where you direct love to yourself and others, focusing on that feeling in your heart.
Guided meditations are another option. With these, you follow along with instructions to help keep your focus. You could also try a meditation with a soft gaze on a candle flame. Do this by focusing all your attention on how the flame looks and moves. Remember, you can adapt meditation to suit you — you don’t have to sit a certain way or have your eyes closed. You can even meditate while walking. The point is to bring meditation into your life in a way that works for you.
The Benefits of Meditation
There are so many benefits to meditation, and research shows more and more all the time. Some benefits you might notice include reduced stress and anxiety. This is partly due to the fact meditation helps you put your mind into a calm state. It can improve your concentration and focus. When you meditate, you train your brain to be more focused and controlled.
Meditation can also enhance your emotional health by boosting your self-esteem. You become more aware of any negative thoughts. This allows you to challenge them because you’re more conscious of what’s happening in your mind. It promotes self-awareness and reflection, making you less reactive and more responsive.
Other benefits might include lower blood pressure and better physical and mental health. You could see improved relationships with the people you spend time with. This happens as you learn to pause and think before you respond. There are so many benefits — I couldn’t list them all! Meditation is definitely worth trying.
Getting Started with Meditation
Now that you know what meditation is and all its benefits, how do you get started?
Step 1: Set Your Intention:
Think about why you want to meditate. Start small; don’t aim for 30 minutes a day right away. Start with 2 or 3 minutes, maybe 5, and gradually increase it. Even doing a few short 2-minute sessions throughout the day can be more effective than forcing yourself into a long session you can’t stick to.
Step 2: Choose a Comfortable Space:
Decide where you’ll meditate. If you’re sitting down, choose a spot in your home where you can return to each day. This helps create a habit, both time-based and location-based.
You don’t need to sit on a cushion or cross-legged. Start by sitting on a chair, upright but supported, with your feet flat on the ground. You can add elements like a candle if you like, but you don’t need any extras.
Basic Meditation Techniques to Try
Here are a few simple meditation techniques to try:
1. Mindfulness of Breath:
Focus on your breath. Inhale, exhale, and count “one.” Inhale, exhale, and count “two,” and so on, up to ten. Then start again at one. Your mind might wander, and you may lose count — that’s okay! Every time you notice your mind wandering and bring it back, that’s a win.
2. Body Scan Meditation:
Bring your awareness to different parts of your body in turn. Start from the top of your head and slowly move down to your toes. Take note of any sensations. This can take 5 to 10 minutes and is great for keeping your focus.
3. Loving-Kindness Meditation:
Repeat phrases like:
“May you be well, may you be happy, may you be at peace.”
First to yourself, then to someone you care about. Move on to someone you feel neutral about, and finally someone you’re having a difficult time with. Over time, expand those feelings to everyone.
You can also try guided meditations using apps or videos to help you get started.
Overcoming Common Challenges
When you start meditating, you might find it hard to focus or feel restless. This is normal. The key is to accept it. Even experienced meditators have days when it’s hard to concentrate. The fact that you’re sitting and trying is already meditation.
If you’re overwhelmed by thoughts, remember that noticing this is part of the practice. If you feel uncomfortable, adjust your position. Meditation is about awareness and honoring what your body needs, not forcing it into discomfort.
Building a Consistent Practice
To build a consistent practice, pick a time that works for you. Ideally this will be the same time every day, but it doesn’t have to be exact. Create a ritual around when and where you meditate. Consider joining a community for support. Also, keeping a journal to reflect on your experiences can help a lot.
Start small. Don’t aim for long sessions from the beginning. Be kind to yourself if you miss a day. Don’t worry about it, pick up where you left off.
Conclusion
I hope this guide helps you start your meditation practice. You might notice big benefits in your calmness, focus, emotional well-being, and awareness. Remember to start small, go at your own pace, and do what works best for you.
If you’d like more support, join my Facebook group:
Here I offer complimentary meditations weekly. Feel free to comment below about your meditation experience. What’s worked for you, what hasn’t — and I look forward to connecting with you more!
