When you think of meditation, you might picture sitting cross-legged with your eyes closed, taking slow, deep breaths—and that’s not too far from the truth. But it requires a little more skill than meets the eye.
If you’re looking to explore this practice and master the technique, we’ve put together our top tips on how to meditate for beginners, so you can get started.
What Do I Need to Start Meditating?
The great thing about meditation, is that you don’t need much to start practicing it. First, you need a quiet spot free from distraction. Whether this is indoors or outdoors is up to you.
Although not essential, some may find it helpful to have something to sit on, so you can get comfortable and relaxed before you begin. This doesn’t have to be anything out of the ordinary; a pillow or chair will suffice.
You may also want a timer. Constant clock watching while you’re trying to unwind and focus on your breathing, might not be very effective.
So, if you have a smartphone or clock timer, set it to your desired length before you begin.
How to Meditate
There are various types of meditation, including standing and walking, but sitting is the most common and beginner-friendly starting point.
With that in mind, we've compiled a few tips to help you learn how to meditate:
1. Set Aside Time
We get it, busy schedules can often make you lose track of time. But to help get you in the routine, we recommend scheduling a few minutes into your diary, once or twice a week.
There’s no set rule on how long you should meditate, but we recommend at least five minutes each day.
2. Find a Quiet Space
Finding a quiet spot may help you focus without disruption and relax further.
You’ll want to opt for a calm environment, where you’ll be able to sustain concentration.
This can be a field or even your car—any space could work—as long as you’re comfortable and distractions are minimal.
3. Consider Your Posture
Even if the main goal is to be at ease and relaxed, you should try to pay attention to your posture before beginning.
Being upright may support deep breathing and help you avoid discomfort, which could interfere with the overall calming effect.
4. Close Your Eyes
It's customary to start meditation with your eyes closed, as this could limit distractions and help you achieve deeper focus.
5. Concentrate on Your Breathing
After you’ve found your spot, are comfortable, and have had your eyes closed for a few minutes, focus on your breathing.
Breathe in deeply through your nose for a minimum of four seconds, hold it for two, and then release it slowly through your mouth for another four.
Continue the process until your meditation session comes to an end.
It’s important to use your breathing as a focal point, as it could help to reduce the risk of any stresses or worries creeping their way back in and distracting you.
6. Bring Your Meditation to an End
To bring your meditation to a close, gently shift your awareness from your breath back to your surroundings.
To do this, slowly deepen your breathing and wiggle your fingers and toes, to refocus your mind on the sensations in your body.
When you’re ready, open your eyes slowly, and sit quietly for a few moments to help you ease yourself back into your day.
It might take some time to get the hang of it, but learning how to meditate could help to provide you with the perfect opportunity to let your mind switch off.
Explore the many benefits to meditation, so you know why you should incorporate it into your routine.
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