How to Meditate for Beginners: If you’re thinking meditation can only be done by monks and other highly spiritual people, you’ll be wrong because it’s actually simpler than most people think.
In this article, I’ll be teaching you how to meditate.
There are many benefits of meditation, which include;
- to know how to meditate spiritually,
- for anxiety,
- how to meditate in bed,
- different types of meditation exercises,
- and the different types of meditation.
Have you ever wanted to feel balanced, experience peace of mind and a sense of calmness in your life?
Luckily there are more benefits that come with meditating regularly, which include;
- Developing skills to manage stress,
- Boosting imagination and creativity,
- Increasing patience and tolerance,
- Decreasing the occurrence of negative emotions,
- Boosting self-awareness,
- Being able to gain a new view on stressful situations,
- The ability to clear your mind, and
- Being able to focus on the present.
- 1 Types of Meditation
- 2 How to Meditate: Guided Meditation for Beginners
Types of Meditation
There are many types of meditation.
The main goal of meditation is to be in a relaxed state of being and achieve inner peace.
Some of the different types of Meditation include:
This method of meditation involves you forming a mental image of places, figures, or situations you find relaxing.
You are allowed to use all five of your senses, while holding on to a mental image of a place or figure, to add as many details as possible.
Indeed, you may also be guided by a teacher.
A really helpful tip is to picture yourself succeeding at specific goals, doing this would help increase your focus and motivation.
It can also help give your mood a boost, reduce stress levels, and promote inner peace.
This meditation involves repeating a calming word, phrase, or sound to stop distracting thoughts.
The mantra can be spoken loudly or quietly.
Some people have reported enjoying this form of meditation because they find it easier to focus on a word than on their breath.
Some enjoy it because of the vibration they feel from the sound in their body and some enjoy it because they enjoy the repetition and don’t like silence.
For people who find peace in action, this is an active form of meditation that guides you into a deeper connection with your body and the present moment.
It involves different forms of slow but graceful movements or activities like tai chi, for our martial arts enthusiasts, qi gong (pronounced as chee gung), which is an ancient Chinese healing practice that combines gentle movement, meditation, and controlled breathing, walking, gardening, etc.
If you’re wondering how to do mindfulness meditation, the foundation of this type of meditation is based on having an increased sense of awareness and an acceptance of living in the current moment.
Your conscious awareness is broadened and you focus on what you experience during meditation, like the flow of your breath.
You will observe your thoughts and emotions as they pass through your mind, but do not judge the thoughts or become involved with them.
You are to simply observe and take notes of any patterns.
I think everyone should have heard of yoga and should have an idea about how to meditate with it.
Yoga involves performing a series of postures and controlled breathing exercises to create a more flexible body and a calm mind.
You are advised to focus more on the present and less on your busy day while you move between poses that require balance and concentration.
This is a simple and natural technique where you silently repeat a personally assigned mantra, like a word, phrase, or sound, in a specific way.
Transcendental meditation allows your body and mind to enter a state of rest, relaxation, and inner peace without needing to use lots of effort or concentration.
This is an umbrella term for any type of meditation that aims to clear blocked chakras (wheels of whirling energy centers that connect the mind, body, and spirit) and harness the power they possess.
They can be found throughout the body.
Chakra meditation can be used for several things from promoting calmness and relaxation to encouraging spiritual awakening.
For people seeking to attain spiritual awakening your best bet would be to learn under the guidance of a certified instructor.
The goal of spiritual meditation is to develop a deeper understanding of the spiritual or religious meaning and to also feel a connection with a higher power.
It is practiced in nearly all religions and can be practiced at home or in a place of worship.
For people looking for spiritual growth and a stronger connection to God, this form of meditation would be just right for you.
Body Scan Meditation
This is practiced with the aim of reducing tension in the body and promoting relaxation.
It involves slowly tightening and relaxing the muscles one group at a time throughout the body.
The best time to practice it is before bedtime since it is often used to relieve stress and unwind.
In some cases, it helps to imagine a gentle wave flowing through your body.
If you ever feel like you’re holding on to feelings of anger or resentment, I’ll advise you to give this form of meditation a try.
It involves opening your mind and heart to receiving love from others and sending love and well wishes to others, friends, family, loved ones, even acquaintances and all other living beings.
Your feelings of compassion, kindness, and acceptance towards yourself and others would be strengthened by practicing the loving-kindness meditation regularly.
How to Meditate: Guided Meditation for Beginners
I’m going to be guiding you on how to meditate.
It’s very important that you get comfortable and feel relaxed.
Think about what you aim to achieve with your meditation, and create a distraction-free area where you will meditate.
Wear comfortable clothes (I’ll advise you to wear loose clothes, but if those don’t work for you wear whatever makes you feel good).
Choose a time limit you’re comfortable with probably between 3-5 minutes and gradually increase the time limit.
Stretch well, pay special attention to your neck, shoulders and lower back and you’re good to go.
Take a Seat
Some people would tell you to invest in a meditation cushion, but not everyone can afford that luxury.
You can always sit on a couch or the floor just make sure you sit with your back straight.
You also don’t need to worry about your legs, keep them in a position you find comfortable, so extending them in front of you or crossing them as they do on TV are equally allowed.
The important thing is your posture remains straight.
Don’t worry About what to do with Your Hands
When we watch people meditate on TV, they normally keep their hands at their knees, but if that’s uncomfortable for you, you don’t have to worry.
Fold them in your lap or let them fall by your side as long as you’re comfortable and you’re able to clear your mind and also concentrate on your breathing.
Tilt your Chin Downwards
Tilting your head downwards helps you open up the chest and ease your breathing.
Keep Your Mouth Closed
You should breathe through your nose, but make sure your jaws are not clenched and you aren’t grinding your teeth. Relax your muscles at all times.
Focus on your breathing: Instead of thinking about how not to think about how stressful your day was, try focusing on your breath.
By focusing on your breath you’ll notice that all other thoughts would fall away naturally.
Some people like to focus on how their lungs expand and contract, while some like to think about how air passes through their nose while they breathe and others like to focus on the sound of their breathing.
The main thing is you’re able to bring yourself to a state where you’re focused on some part of your breath.
Observe but don’t analyze your breath: The goal is not to worry about what you’re feeling but to experience each breath at the moment.
Try not to think about breathing, just experience it with your senses.
Notice your Wandering Mind
Indeed, it’s normal for your mind to wander even when you have lots of experience.
Work, bills, and relationship issues always find a way to creep in.
Whenever you notice the outside world creeping in, don’t panic and try to ignore them.
Instead, gently nudge your focus back to sensing your breath and let all other thoughts leave you.
One very important thing, be kind to your wandering mind.
Don’t Be Hard on Yourself
Meditation wouldn’t change your life overnight, it takes constant practice.
For beginners, focusing is likely to be hard, just accept it.
Daily meditation is good.
It will keep lengthening your sessions when possible.
Are you wondering if you can meditate in bed, the answer is yes!
Meditation is meant to be a comfortable and relaxing experience for you.
If you feel like meditating in bed you should give it a try.
Lie down if sitting isn’t comfortable for you and repeat the steps above, don’t worry about accidentally falling asleep.
The same steps apply to meditating for anxiety; it might help to keep a journal to help you work through your personal feelings.
It doesn’t matter if you’re searching for how to meditate?
Or how to do chakra meditation and meditation for beginners?
The goals of meditation are to help you achieve inner peace and calmness, live in the present moment, unlock a source of inspiration and achieve a sense of fulfillment and wellbeing.