Often when I’m teaching meditation, I meet someone who is really motivated and ready to move ahead on their own. If you are one of those, here’s all the information you need to get started meditating on your own at home. You just can’t do meditation the wrong way, just learn some techniques and practice every day and you’re on your way. Let’s do this!
How can I teach myself to meditate? Sit or lie comfortably. Really any position is ok, you will need to find a position that works for you. Experiment and explore! When you are ready, close your eyes and begin to relax. Next, don’t make any effort to control your breath in any way, just breathe naturally and gently in and out of your nose. Once you have settled in a bit more, focus your full attention on your breath. Do this for as long as you want to then just stop and go on with your day. There, you just meditated. Try to do this every day for 5 to 10 minutes. Good job!
Can you learn how to meditate without a guide? Let’s learn how to make the practice of meditation more accessible to you so you can actually enjoy it. Combine your meditation with deep motivation, even the simple act of breathing can bring powerful transformations in every area of your life. Ready?
When you first start out practicing meditation, you may feel overwhelmed with all the instructions in your mind: calm your mind, watch your breathing, keep your back straight. Practicing meditation shouldn’t be stressful. Here’s some great information to get you set up to help take the pressure off and allow your practice to unfold naturally.
How To Start Meditating For Beginners
1. Start with Quick 5-minute Sessions
You don’t have to start your practice with a long, 20-minute session. When you are first starting out on your path, it can be overwhelming to try and sustain a more extended session. When first starting out, this can feel brutal. When you’re ready for more, you can move your sessions up to ten minutes.
Beginner’s Guide to Meditation ~ Learn To Meditate in 5 Easy Steps
This video gives a basic beginners tutorial on How To Start Meditating For Beginners. The video teaches a quick and easy 5 step guide to meditation that anyone can use to quickly begin experiencing the effects of meditation.
2. Stretch First
Before you start your meditation session, take some time to stretch or do some yoga. This will allow you to prepare your body for sitting in a single position for a long time. Even taking the time to roll your neck and stretch your back beforehand can help with your comfort levels.
3. Set Your Timer
Setting a timer for your meditation session will keep you from having to check your clock regularly. Doing this removes a huge distraction from your practice. Setting your timer will allow you to relax and enjoy the experience.
Here are some free meditation timers in Mp3 format that you can download instantly. Click HERE.
4. Remove Distractions
Turn off your cell phone, or better yet, leave it in another room. You don’t want to have any distractions in your space as you meditate. The best place to meditate is a room that has a door that you can close.
5. Don’t Try Too Hard
Meditation, when done correctly should be soothing, relaxing, and effortless. Meditation is nothing more than observation. There should be no effort involved, only observing your breathing with your conscious awareness. So, don’t work too hard at it.
6. Create a Daily Practice
Meditating at the same time every day will allow you to develop a habit that becomes easier to accomplish. If you don’t build your practice into your daily routine, you’ll find yourself forgetting.
7. Get Relaxed Before You Start
You want to be sure to wear comfortable clothing and be in a relaxing environment. Make sure your space is comfortable and take a few deliberate, deep breaths before you start.
8. Try Different Types of Meditation
The 5 Best Meditation Techniques for Beginners
Meditation is something that many of us want to do well to gain the benefits associated with the practice.
Unfortunately, for many of us, the constant mind chatter can make it frustrating to sit down and meditate for any period.
If you are starting out with your meditation practice, here are five great techniques that can get you started on the path to mindfulness.
Technique #1 – Breathing Meditation
This is one of the best techniques if you are just starting out in your meditation practice. It is an ancient and powerful technique that is extremely effective. By just paying attention to your breathing, you give your mind a point of focus in a relaxed way.
To start this technique, get yourself in a comfortable position. Close your eyes and slowly begin to observe your breathing. Pay attention to how it feels as you breathe in and out. If you find your mind starting to wander, just bring your focus back to your breathing.
Technique #2 – Mindfulness Meditation
In mindfulness meditation, you become fully present in the moment by paying attention to the sensations in your body. Start the practice by focusing on your breathing, then allow yourself to become aware of the other sensations running throughout your body. You don’t want to analyze or judge the experience; you simply want to observe.
Technique #3 – Mantra Meditation
By repeating a sacred word, like “aum” or a meaningful phrase, you can bring your mind into a state of tranquility. With this technique, you can either repeat the mantra out loud or repeat it to yourself silently.
Technique #4 – Walking Meditation
If you don’t think that you can sit still for an extended period, you can try the walking meditation technique. This can be done anywhere. You simply have to focus on your body as it moves. Focus on how your arms swing, how your legs are lifted and extended, and how your feet rise and touch back down on the ground. If your mind starts to wander, bring your focus back to the movement of your body.
Technique #5 – Empty Minded Meditation
Empty minded meditation, allows you to be aware without having to have a specific focus. To practice this technique, sit quietly in a comfortable place. Close your eyes and let your thoughts freely float in and out of your mind. Observe each thought as they enter your mind without any attachment or judgment.
These five meditation techniques are simple enough that you can start your practice today, or enhance an existing one.
The Essential Elements of Meditation
Mindfulness meditation is an ancient practice that is ideally an effortless state of being. It involves attending to the present with non-judgmental acceptance. Practice your meditation using these five essential elements to help you to regulate your emotions better, bring about positive changes in your body and mind, and reach a state of relaxation. These essential elements will help to ensure that you get to realize the most significant impact from your meditation practice.
Engaging in meditation entails focusing on various things. However, it is your underlying motivation that will determine whether the actions you take will bring about positive or negative results. Taking the time to cultivate your desire that everyone deserves true happiness and allow those intention to guide your efforts. When you combine your meditation with deep motivation, even the simple act of breathing can bring powerful transformations.
When you begin your meditation practice, the major step that you have to take is letting go of any expectations about what should or should not happen. Experiences continue to change, so being hopeful of a specific expectation isn’t important. The most important thing that you need to do is be aware of the present moment.
The approach of meditation is how you get to view the process of meditation by viewing the contents of your mind and the specific meditation technique. When you have a clear view of both, the process of meditation will be effortless and smooth. The practice of meditation requires a certain level of commitment to be successful.
This involves making the actual move of doing meditation. Once you have chosen the meditation technique that best fits your needs, you need to begin your practice. This means sitting in a comfortable position and space and engaging in the process by observing your breath, body sensations, and other objects.
This entails incorporating the clarity and calm that you’ve developed during your meditation practice into other parts of your life. Integrating the process of meditation enables you to be in a meditative state wherever you are. This means that you can be in a meditative state when you are walking, sitting on the bus, or traveling in the car.
Mindfulness can be practiced during your meditation sessions, as well as in everyday situations. Engaging in regular meditation can help to improve your emotional, mental, and physical health.
The 4 Best Meditation Postures for Beginners
Meditation is meant to bring you clarity and relaxation. Unfortunately, for many beginners of the practice, sitting for long periods can get downright uncomfortable, leading to an ineffective session. While the standard lotus or cross-legged position is the most popular positions used in meditation, some alternative positions are suitable for beginners or anyone who suffers from back pain.
The astronaut posture is essentially an inverted sitting position. Rather than resting your back against a chair, you lie on the floor with a chair supporting your legs. To give your head and neck some extra support, place a pillow under your head. Place your hands on the floor beside you and begin your session.
The corpse position is extremely gentle on the back and is useful for people who have a problem keeping in an upright meditation position. It is also suited for guided meditation and pure light visualization.
To get into this pose, simply lie down on your back, on either a bed or the floor. Rest your hands beside you with your palms facing upward. Place your feet shoulder-width apart, removing your socks and shoes. If needed, place a pillow under your head to support your neck.
This is an alternate pose to the traditional kneeling position. It can get extremely uncomfortable kneeling, unsupported with your rear resting on the back of your heels for an extended period. Instead, you can use a kneeling bench with a padded, sloping top.
The kneeling bench tilts your back forward slightly, taking the pressure off your lower spine when you assume the position. To keep your knees from feeling the pain, place a cushion or zabuton between the floor and your knees to prevent bruising.
The Sleeping Buddha
Like the corpse pose, the sleeping Buddha is suitable for beginners, as well as those with back and joint pain. To get into this position, lie your side on a flat, horizontal surface. Place one hand under your cheek for a little bit of support. Rest your other hand lightly on the side of your body. Bend both your legs slightly, resting them on top of one another. Place a pillow between your knees and thighs to prevent your upper leg from rotating forward.
Practicing meditation is a great way to bring about self-awareness and healing into your life. If you are just beginning and aren’t able to comfortably sustain the traditional meditation postures, try these four alternatives.
Engaging in regular meditation provides you with a whole host of benefits.
Practicing for just ten minutes a day can change your entire world. While the length of your practice isn’t significant, the frequency that your practice will determine how successful you are on your path.