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Are you meditation-curious?
Do you want to try meditation but don’t know where to begin?
You’ve come to the right place! This guide will walk you through how to start meditating today, common challenges you might face, and how to build a consistent practice.
Meditation is a powerful tool for reducing stress, improving sleep, and boosting well-being. The good news? You don’t need to do hours of practice. Just a few minutes a day can make a difference.
How to Start a Meditation Practice
- Find a quiet space
Minimise distractions to create a peaceful environment. Many people like to meditate first thing in the morning before the household gets active.
- Choose a comfortable position
You don’t have to sit in Lotus Position (Padmasana) to meditate successfully! In fact, Lotus Pose isn’t a good choice for most people because you want to be comfortable. Try a cross-legged Easy Pose (Sukhasana), sitting on a chair, or lying down.
- Start small
The idea of sitting still for a long time is intimidating and can be a deterrent, so start small. Begin with 5 minutes at a time and gradually increase.
- Focus on your breath
Clearing your mind takes practice. Give your busy brain a task. Observe each breath as you inhale and exhale naturally.
- Use a guided meditation
Meditation apps or YouTube videos can help provide structure.
- Expect wandering thoughts
You’re not failing if you find yourself thinking. Part of the process is realizing that you are thinking and then redirecting your attention to your breath or another focal point.
- Practice regularly
Keep going even if you don’t feel like you’re getting it. Consistency is key to seeing benefits over time.
Give it go!
Our incredible Ambassador Victoria Hutchins has created this short guided meditation video just for our community.
Common Challenges and How to Overcome Them
- Restlessness and distraction
Sitting still and clearing your mind can be quite difficult at first. If you are a yoga student, try sitting for meditation at the end of your practice after a short Savasana. Dropping into meditation often comes easier after you’ve moved your body.
- Impatience
Meditation is a practice. Much like yoga, its benefits are realised through consistency over time. Don’t expect a transformative experience right away. Keep going.
- Drowsiness
If you find yourself nodding off, try meditating earlier in the day. If you’ve been lying down, try to find a comfortable seat instead. Keep returning your attention to your focal point.
- Self-doubt
There’s no one correct way. Whatever you are doing is part of your process. If you want more guidance or the support of a group, find a meditation class or centre.
What Is Meditation?
Meditation is a process of quieting your mind over and over again. It makes you into an observer of your thoughts rather than an active participant in them. Meditation anchors your awareness in the present moment and trains your brain to focus and relax
Scientific studies of meditation show that it helps reduce stress, promote emotional regulation, improve cognitive function and counter anxiety and depression.
There are many different meditation methods, including guided, focused attention, and mindfulness (see descriptions below). Meditation has roots in ancient religions, spirituality and philosophy, but it can be a wholly secular practice.
Key Principles of Meditation
- Awareness and focus
Training the mind to stay in the present moment and not engage with passing thoughts.
- Breathing
Using your breath to return your consciousness to the present.
- Posture
Finding an upright but comfortable seat to facilitate your practice.
- Detachment
Allowing thoughts to come and go without judgment.
Health Benefits of Meditation
- Reduces stress, anxiety, and depression.
- Enhances focus, memory, and cognitive function.
- Improves emotional regulation and resilience.
- Promotes better sleep and relaxation.
- Supports overall well-being and mental clarity.
Types of Meditation for Beginners
All these methods are variations on bringing your awareness to something besides your thoughts.
- Focused Attention Meditation
Directing all your attention to a single point of focus, for instance, your breath, a candle flame, or a mantra. When the mind wanders, bring it back to the object of your attention.
- Body Scan Meditation
Bringing your attention to each part of your body and consciously relaxing it.
- Mindfulness Meditation
Bringing your awareness to the present moment. This can be accomplished in a variety of ways, including seated meditation focused on the breath and walking meditation whilst observing your surroundings.
Focusing on one or more of the chakras while chanting its associated seed syllable and visualizing its colour.
- Guided Meditation
Allowing an instructor to lead you through an exercise in mental relaxation.
Come to Sit
If you’re thinking about starting meditation, you’ve already taken the first step. The next step is pretty simple: set aside five minutes and come to sit. Take advantage of the many readily available meditation resources, such as guided meditation and apps, to help you get started.
Once you’ve begun, remember that consistency is key. A short daily practice is often more accessible and beneficial, leading to greater facility and improvements in mental clarity, focus, and well-being.
FAQ
What is the first thing to do when you start meditating?
The best way into meditation is often to focus on your breath. Bring all your attention to your inhalations and exhalations without changing them. When your mind wanders, bring it back to your breath.
What are the 5 Rs of meditation?
The 5Rs of mindfulness, created by Chris Frasz, are:
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Recognize: Notice your thoughts
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Relax: Loosen your hold on your inner dialogue
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Review: Consider how you can respond
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Respond: Answer from your most authentic place
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Return: Return to the present moment
