Breathe In, Breathe Out: 20 Simple Meditation Tips For Beginners
So, You Want To Start Meditating?
You've probably heard all the benefits of meditation from reducing stress to improving blood pressure, touted time and time again. Perhaps, like many of us, you've thought about starting, but haven't gotten around to it. Either that or you've meddled with it, but never fully committed to a daily practice. We're here to tell you that your path to inner calm starts with some very simple steps that you can easily implement into your daily life. Here are 20 meditation tips for beginners so you can get started on your path to enlightenment.
1. Start Small
Start with just two minutes, sitting still and doing nothing each day. Sounds easy, right? Once you've done that for a week, double it, then double it again, and by the second month, you're already meditating for 10 minutes a day.
2. Set A Reminder
Don't just say you're going to do it every day. Set a reminder and hold yourself to it. Creating a daily meditation habit takes commitment and consistency.
3. Focus On Your Breath
When we meditate, our breath centers us. Focus on your breathing by counting your breaths up to 10, and then start over.
4. Find A Quiet Setting
Set yourself up for success by finding a quiet, relaxing environment for your meditation. Your mind is full of distractions already without your external environment adding to them.
5. Just Do It
Don't think about it too much or get caught up in the "how." Keep your setup simple and just do it. You can think about how you can enhance your experience after.
6. Check In With Yourself
Check in with yourself on how you're feeling. Is your mind busy? How does your body feel? Don't get frustrated or try to fix it, just be aware.
7. Try Mantras
A mantra is a sound, word, or phrase you repeat to yourself to aid concentration. It's a popular tactic in Hinduism and Buddhism to help the mind focus.
8. Try Guided Meditations
Applications like Headspace and Calm offer guided meditations that can help give you direction. These are great for when you're just starting out and feel unsure about if you're doing it "right."
9. Gently Re-Focus Yourself When Your Mind Wanders
It's completely normal and expected for your mind to wander. When this happens, try not to get frustrated. Simply pull your thoughts back and focus on your counting.
10. Do A Body Scan
Body scans entail focussing on one body part at a time. Once you've become good at following your breath, give this a try. Start at the soles of your feet and end at the top of your head.
11. Notice The Things Around You
Another thing you can play with once you become comfortable following your breath is to notice the light, sounds, and energy in the space around you. One day, notice the light, the next day, the sound, then try energy.
12. Do It Anywhere
Don't limit yourself to one specific setting. The idea is to be more mindful in all aspects of your life, so practice meditating even when you can't be at home.
13. Be Kind
When thoughts and feelings surface during meditation, it's easy to get annoyed or angry, especially if they're unpleasant. However, try to be friendly and loving towards them as they are a part of you. This is the best way to quiet them down.
14. Check In With Friends
Meditation is essentially an individual activity. However, doing it with a friend, spouse, or family member or checking in regularly with someone who's also learning can hold you accountable to your practice.
15. Enjoy The Process
Meditation is all about achieving inner peace, personal growth, and calmness. Some days will be harder than others but, eventually, you get out of it what you put into it. Enjoy the journey and celebrate little milestones.
16. Commit Yourself
In order to see the benefits of meditation, you must really commit yourself. Don't just try it for a few days, get into the daily habit and you'll notice a change within.
17. Join A Community
Whether a class or your local Tibetan community, getting involved in a group that meditates can help solidify your commitment. They can also provide tips and advice for you to enhance your practice.
18. Stay With Your Thoughts
Meditation is about learning how your mind works and what's going on in your brain. While it's common practice to let go of wandering thoughts and return to your breath, you can also try staying with them a while. Don't get anxious or frustrated, just linger with them and stay curious.
19. Track Your Progress
While it's not about progressing quickly, keeping a log of your progress can help you stay committed. You can also use it to jot down reflections and observations.
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20. Use A Timer
Use a gentle timer to notify yourself of when your meditation is finished. This will ensure you're not checking the clock, giving your mind one less distraction.
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