Once you effectively learn how to meditate, here are some tips to guide you in remaining consistent in your practice. Meditation is a way of training the mind. It helps you achieve relaxation, calmness, and serenity.
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It helps you to be more appreciative and attentive to every aspect of your life. When you learn how to meditate is not difficult. And the benefits are numerous, including improved focus and concentration, reduced stress and anxiety, and finding a better sense of well-being.
Once you learn how to meditate and enjoy its extensive physical and mental health benefits – and you just need to set aside at least 10 minutes of your time to do it. Yes, not even an hour, yet you’ll get a lot of benefits.
How to Meditate? ( for Beginners )
Contrary to what most beginners think, meditation is not about learning how to empty your mind, rather it is a practice of training your focus and attention from a place without judgment. The most common type of meditation is called mindfulness meditation. It is often recommended for beginners who want to learn meditation.
Mindfulness is about focusing on what you feel and being “in” the present moment. However, meditation and mindfulness are not the same.
The main principle when you learn how to meditate is to be aware of your own thoughts and feelings, while mindfulness is the continuous practice of enhancing that awareness and reconnecting to your own actions and the reason why you do them. Meditation is the intentional practice of mindfulness. The main focus is on your breathing.
How to Meditate Effectively
Since mindfulness meditation is the easiest to learn how to meditate, this is how to do it:
• Choose a quiet space.
The area in your home to consider is one that is not easily accessed by others (if you are living with your family or if you have kids). it should be quiet, it should be an area where you can be alone even for just a few minutes, and it should be comfortable.
Note: Turn off your cellular phone or keep it in the drawer to make sure that you are not disturbed while you meditate.
• Make yourself comfortable.
You may place a cushion or blanket on the floor or on a chair. The idea is to make sure that you can sit comfortably as you learn how to meditate. Sit upright, but your body should be in a relaxed position rather than in a tensed position.
• Gently breathe.
Focus on your breathing – concentrate on every inhale and every exhale. Alternately, start with a “body scan” by focusing on each part of your body starting from your toes going up to your head, strategically pausing to notice the sensations.
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• Allow all the distractions to come and go.
It is natural that during meditation your mind will wander. You don’t have to be alarmed and conclude that your meditation is a failure. Just acknowledge that something has caused you to get distracted, but never dwell on it.
Instead, gently bring back your attention to your breathing. Distractions are inevitable, especially for beginners. And this has caused people to worry. When you first learn how to meditate and manage possible distractions is an important process.
Meditation Training Instruction and Additional Tips
Meditating daily for at least 10 minutes would already be an achievement that you can be proud of. This is just to help you be at ease through constant practice. When you have been practicing meditation long enough, you can go for as long as 30 minutes to 45 minutes.
It is important that you learn how to meditate and pratice the same day each day. Doing so allows you to build a new habit. Add meditation when you plan for your daily schedule.
You should try to meditate for a certain day, it is okay, you don’t need to worry about it. What matters is that you should try again. Set a schedule when you are alone in the house or everyone is sleeping already. Set a schedule when there is less distraction in the house. You should also inform other family members of your schedule so that they will let you be when it’s time to meditate.
Some people opt to meditate right after they wake up.
This helps set the tone for how the day would become. Still, there are some who prefer to perform meditation right before they go to bed. This helps relax your tired body, as well as helps you fall asleep easier.
3 Meditation Types and Techniques
According to experts, there are different kinds of meditation. All of these types incorporate mindfulness but they also offer an alternative anchor of focus:
• Loving-kindness meditation
With this kind of meditation, the goal is to direct your feelings of compassion towards yourself and towards others. When doing mindfulness meditation, rather than focusing on your breath, try focusing on something else in your mind.
Then recite this out loud:
May you find happiness. May you stay healthy. May you be safe.
Your focus is on yourself, or your loved one, or even a person you dislike at the moment. Loving-kindness meditation helps enhance your self-esteem and it can also help in resolving disagreements and misunderstandings.
• Body scan meditation
You will learn how to meditate with this technique and then bring your focus to bodily sensations rather than focusing on your breathing techniques.
So for instance, you trace your body starting at your toes, focusing on how your feet feel while these are grounded on the floor.
Slowly move up passing through your legs, then to your chest, next to your arms, then to your shoulders, all the way to your neck, and lastly to your head.
As you go from one body part to another, notice each sensation on every part of your body you focus on. This type of meditation helps reduce chronic pain and helps you deal with trauma, stress, and tension.
• Walking meditation
For this type, you will learn how to meditate and turn your focus on every step you take as you walk.
Be mindful of how you lift your foot up and place it on the ground. You can do this anywhere, the house or the hallway, a sidewalk, or in a park. This is worth the try if you are getting tired of meditating while sitting.
Benefits of Meditation
There are many health benefits learn how to meditate effectively, these are just some of them:
• Improved concentration and focus
There are studies proving that meditation helps increase the grey matter in some parts of your brain which is responsible for learning and memory.
• Helps improve self-awareness and self-esteem
One of the important tenets and methods, when you learn how to meditate properly, is self-observation without judgment. It gives you a different perspective on how you see yourself.
• Helps reduce stress
A lot of people want to learn how to meditate because they have too much stress at work and at home. Meditation will lower the levels of cortisol in the body. Cortisol is known as the “stress hormone. It also helps you feel relaxed and calm.
• Helps in the management of symptoms of depression and anxiety
When you are calm and relaxed, it is easier to manage the symptoms.
• Helps in pain management
There are doctors who recommend meditation to their patients, particularly body scan meditation because it is known to help manage chronic pain.
• Helps promote altruistic behavior
Studies prove that meditation may be able to help in reducing implicit biases, as well as helps in fighting against racial prejudice.
• Helps promote overall well-being
Meditation helps improve your overall health and well-being, not to mention promoting a happier disposition.
Contemplation Is The Final Level Of Meditation
In this state of mind, virtually anything and everything is possible. Yet, not many can understand what contemplation is without experiencing it.
During contemplation, you enter an entirely new world of thought and mind. Instead of thinking about yourself and your own problems, you are now connected with the entire universe. Here, you learn how to meditate and your body and your own mind are let go. Now, you are experiencing a level of consciousness that allows you to connect with the cosmos.
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You realize now that you are part of a much grander scheme of things. You know that you are just one small part of a very large world. But, the key to successfully learn how to meditate using the contemplation method is the ability to become united with all of this.
When you obtain this highest level of meditation, you enter into the state of Realization of Cosmic Consciousness. Now, you have entered into a very enlightened, meaningful, and completely connected level.
Those that learn how to meditate properly know this stage of being, of being in the highest form of meditation is what you should be experiencing. In fact, most believe it is something that you are born with the need and ability to accomplish. The process of meditation is rather drawn out, but each stage in the game is something that must be fully understood if you are to find yourself experiencing all that it can offer.
Look at the way that your mind works today, right now. How does it feel? Are you thinking about this and, reading it, but have the commercials from the television drawn you in? Or, are the kids bellowing for you? Each time that you face a distraction, your mind is pulled in another direction making it nearly impossible for you to focus and to obtain true meditation.
Yet, this is something that you can easily learn how to meditate with over time. In fact, it is something that you are born with the ability to achieve and even given the right to obtain. Allow yourself just a few minutes a day to learn how to meditate and work towards total enlightenment with meditation and you’ll find yourself in a completely different frame of mind.