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{"id":2950,"date":"2021-04-28T06:00:00","date_gmt":"2021-04-28T10:00:00","guid":{"rendered":"https:\/\/snapreads.com\/magazine\/?p=2950"},"modified":"2023-05-08T16:38:22","modified_gmt":"2023-05-08T20:38:22","slug":"how-to-meditate-for-beginners","status":"publish","type":"post","link":"https:\/\/snapreads.com\/magazine\/how-to-meditate-for-beginners\/","title":{"rendered":"How To Meditate For Beginners – A Definitive Guide"},"content":{"rendered":"\n

For beginners, meditation may seem intimidating. There\u2019s all this talk about Buddha, mindfulness, spirituality, connecting with the flow of the universe, and other profound buzzwords that give meditation a bad reputation. <\/p>\n\n\n\n

Like Zen Master Hsing Yun says, \u201cMeditation will not carry you to another world, but it will reveal the most profound and awesome dimensions of the world in which you already live. Calmly contemplating these dimensions and bringing them into the service of compassion and kindness is the right way to make rapid gains in meditation as well as in life.\u201d<\/p>\n\n\n\n

You can acquire the same peace, which doesn\u2019t require fancy equipment or an expensive membership.<\/p>\n\n\n\n

Today, we\u2019re bringing you \u201cHow To Meditate For Beginners – A Definitive Guide.\u201d<\/p>\n\n\n\n

\n\n\n
\n
\"The<\/figure><\/div>\n\n\n
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The 5 Second Rule<\/h2>\n\n\n\n

by Mel Robbins<\/p>\n\n\n\n

\u23f1 14 minutes reading time<\/p>\n\n\n\n

\ud83c\udfa7 Audio version available<\/p>\n<\/div><\/div>\n\n\n\n

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Get the key ideas on Snapreads<\/a><\/div>\n<\/div>\n\n\n\n

Buy on Amazon<\/a><\/p>\n\n\n\n

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In addition to finding meditation intimidating, beginners may also find sitting in silence odd or even disquieting. Sitting alone with your innermost thoughts and feelings as your playlist while you do nothing sounds unnerving. It\u2019s okay to feel this way; everyone feels this way at first. <\/p>\n\n\n\n

But if people have been doing this for the last 3,000 years, there\u2019s got to be more merit to it than having a mental playthrough of all your current problems.<\/p>\n\n\n\n

What if we told you that meditation will not only help you bring those thoughts to the front of your mind, but it will also help you make peace with them? Time and time again, mediation has proven to have  a plethora of benefits that are backed by science. <\/p>\n\n\n\n

It reduces stress, controls anxiety, promotes emotional health, helps with awareness, lengthens your attention span and focus, improves your quality of sleep, and even decreases your blood pressure. It makes you kinder and more grateful in your life, more focused, and even more attentive.<\/p>\n\n\n\n

This is a decisive guide to help you through the steps of meditation, customized for beginners. After this video, why not give it a shot?<\/p>\n\n\n\n

We\u2019ll answer the most commonly asked questions and show you, in a short few steps, how to become a zen master!<\/p>\n\n\n\n

When Should You Meditate?<\/strong><\/h2>\n\n\n\n

When<\/em> should you meditate is one of the most common questions.<\/p>\n\n\n\n

For those new to the wonderful world of meditation, first thing in the morning is generally recommended. It\u2019s easy to plan <\/em>to meditate every day, but far more difficult to follow through and actually do it. To achieve consistency, set a reminder for every morning for right after when you wake up. For an extra reminder, put a physical note somewhere where you won\u2019t miss it.<\/p>\n\n\n\n

You have to make a commitment every day to turn this into a regular practice, even if you only do it a few times a week. The important thing is to be clear about how much time you\u2019ll be dedicating to it. You might start with a two minute session and after a few sessions, expand to ten or fifteen minutes.<\/p>\n\n\n\n

Here\u2019s a suggestion! A lot of people have reported that they don\u2019t meditate in the traditional lotus postion in a sunny studio way. Instead, they add it to a routine they already have, such as brushing their teeth in the morning, so they won\u2019t forget.<\/p>\n\n\n\n

How Long Should You Meditate?<\/strong><\/h2>\n\n\n\n

After the initial two minute sessions to get you used to the stillness, you\u2019ll want to expand the length of your sessions. It obviously depends on your lifestyle and schedule, but one of the most important parts about meditation is that frequency is more important than duration.<\/p>\n\n\n\n

Give ten minutes a shot, then as you feel more comfortable with yourself, make the jump to 15 or 20 minutes. If it sounds overwhelming or daunting to sit in silence for that amount of time, cut it back. As you build your confidence and grow to love spending time with your mind and yourself, wanting to extend your sessions will come naturally.<\/p>\n\n\n\n

What to Wear?<\/strong><\/h2>\n\n\n\n

It goes without saying that meditation is a peaceful practice, and so it’s an activity that requires absolutely no frills. If crop tops and yoga pants don’t do it for you, don\u2019t wear them! Wear whatever feels comfortable to you. That\u2019s what\u2019s so great about meditation. This is a freeing practice that only needs a few minutes of your day and the willingness to open your mind.<\/p>\n\n\n\n

Now, let\u2019s move on to the actual mediation.<\/p>\n\n\n\n

Step One: Take a Seat<\/strong><\/h2>\n\n\n\n

It’s as easy as that. Find somewhere that\u2019s quiet and peaceful. A place that makes you feel calm. Let go of all the chatter about which cushions to use and where and how to sit.<\/p>\n\n\n\n

You don\u2019t even have to jump to the meditation and yoga mats right away. A lot of people actually find it more relaxing to sit on a chair or in bed or on the ground.<\/p>\n\n\n\n

So start by sitting in whatever way is most comfortable to you. The important thing is that you\u2019re comfortable, stable, and in a position that you can maintain for a while.<\/p>\n\n\n\n

Step Two: Sit Still For 2 Minutes<\/strong><\/h2>\n\n\n\n

As a beginner, it\u2019s hard to believe that two minutes is all it takes to successfully meditate, but it\u2019s true!<\/p>\n\n\n\n

The next step, as you feel your heartbeat slowing down, your shoulders relaxing, and you start to realize that this is actually calming, start following your breath. Track your deep inhalation and exhalation. Feel the sensation of your breath as it fills you. Count each breath and follow them through your nose all the way to the bottom of your lungs.<\/p>\n\n\n\n

As you breath in, count one, and then as you breathe out, count \u201ctwo\u201d and continue until the count reaches ten, then start over at one. As these two minutes pass, focus on your breathing techniques, focus on your belly expanding as you inhale and feel it contract as you exhale slowly.<\/p>\n\n\n\n

Step Three: Follow Your Wandering Mind<\/strong><\/h2>\n\n\n\n

Before you know it, your attention will shift from following your breath and begin to wander. This next step is noticing where it goes. This can take anywhere from a few seconds to a few minutes into your session. Allow it to wander and then recenter yourself in reality by returning your focus to your breathing.<\/p>\n\n\n\n

Now, think about what happened. How long did it take before your mind started to wander away from your breath? Can you see how busy your mind is, even without you actively guiding it?<\/p>\n\n\n\n

Oftentimes, without us even noticing it, our minds have these narratives that we don\u2019t want. Incessant unanswerable questions about a conversation you had this morning or worries about bills, time management, and personal problems can dominate your thoughts. You may even start questioning why <\/em>you\u2019re meditating in the first place when you could be doing other things?<\/p>\n\n\n\n

The thing is– meditation is just as productive as other activities. It has long-lasting benefits in your life.<\/p>\n\n\n\n

Don\u2019t judge yourself for the rampant thoughts that your mind throws your way. What\u2019s important is that you come back from it, which leads us to our next step.<\/p>\n\n\n\n

Check in With Yourself<\/strong><\/h2>\n\n\n\n

Now that you\u2019re coming back from the deep breathing and stillness, check in with how you\u2019re feeling. How does your body feel? Does your mind still feel as chatter-filled as before? As busy and tired as before? Do you feel more at peace and relaxed?<\/p>\n\n\n\n

Whatever your answer is, don\u2019t fret that you\u2019re doing it wrong. There comes a time when every meditation beginner wonders if they\u2019re doing things wrong. We can assure you that you\u2019re not– simple because there is no one single way to do it. Your happiness and well-being are the end goals here.<\/p>\n\n\n\n

And don\u2019t worry about the \u201cclear your mind\u201d bit. This is a common misconception about meditation. It\u2019s not all clearing your mind and stopping your thoughts. While that can happen, it isn\u2019t the goal of meditation. Your mind will inevitably wander and have thoughts, and you can\u2019t shut them down.<\/p>\n\n\n\n

Don\u2019t hate the rising thoughts or try to stop the thoughts that do arise.<\/p>\n\n\n\n

And at the end of the day, there is no such thing as good or bad mediation. It\u2019s all about awareness. As Jon Kabat-Zinn put it, \u201cMindfulness practice means that we commit fully in each moment to be present; inviting ourselves to interface with this moment in full awareness, with the intention to embody as best we can an orientation of calmness, mindfulness, and equanimity right here and right now.\u201d<\/p>\n\n\n\n

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What Is Snapreads?<\/strong><\/h2>\n\n\n\n
\"\"<\/figure><\/center>\n\n\n\n

With the Snapreads app, you get the key insights from the best nonfiction books in minutes, not hours or days. Our experts transform these books into quick, memorable, easy-to-understand insights you can read when you have the time or listen to them on the go.<\/p>\n\n\n\n

Start Your Free Trial<\/a><\/div>\n<\/div><\/div>\n","protected":false},"excerpt":{"rendered":"

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