Meditation is one of the most effective ways to deal with stress. In addition, beginners to meditate quickly notice an improvement in their ability to focus on a problem, improved sleep quality, and a more positive attitude towards life.
Simple meditation techniques for beginners are breath meditation, mantra meditation, and guided meditation. In addition, an easy way to learn is to develop a daily habit.
Meditation for beginners
Meditation for beginners is not just the ability to sit still in the lotus position. Meditation is the ability to disconnect from the surrounding reality, focusing, for example, on breathing. The result can be compared to rebooting a computer – the brain seems to “delete” unnecessary thoughts from RAM.
In order for beginners to learn how to meditate correctly, it is first necessary to develop a habit. To get started, set yourself up to meditate for 5 minutes for the next 7 days. Plan your day in advance and choose a time when you will not be disturbed.
Don’t be afraid to try. Meditation may not seem like the easiest method of relaxation – but it is difficult for beginners to feel the result for the first time. The ability to stop your thoughts needs to be learned only by introducing meditation into regular practice.
Simple meditation methods:
- Breathing meditation
- Mantra meditation
- Guided meditation
Meditation Techniques for Beginners
The easiest type of meditation for beginners is breathing meditation. Take a lotus position (or another comfortable position), close your eyes, and focus on the process of inhalation and exhalation. Don’t try to control your breath, just watch. The key to meditation is not to think about daily activities.
Beginners can also meditate to the sounds of nature, relaxing music, or chanting mantras. Traditional meditation techniques involve repeating a certain set of words (mantras) until the mind is focused on the unconscious repetition.
Below you will find a meditation track, a Buddhist mantra “jehi vidhi hoi naath hit moraa” – a call to God to choose the right path to move forward. Ultimately, meditation helps you learn how to make decisions without overthinking and endless repetition in your head.
Meditation Technique
Although you can meditate in any position, the cross-legged lotus position is recommended for beginners. If you are not flexible enough for this, you can use a firm pillow. The main task is to keep the spine and neck in a straight position but without tension.
Eyes should be closed, and hands with open palms should be placed on their knees. The thumb and forefinger are often kept together during meditation, but this is not a clear rule – beginners can meditate in a way that is more convenient for them.
When is the best time to meditate?
Meditation in the morning after waking up is more effective for beginners than meditation before bed. At the beginning of the day, the brain is more calm and not overwhelmed by everyday thoughts. In addition, during morning meditation it is more difficult to accidentally fall asleep – in contrast to the evening.
On the other hand, since it is easier to meditate in the dark than in bright light, you may find the evening more comfortable. Meditation before bed can improve the quality of your sleep.
How long should you meditate?
Usually, beginners are advised to start with 3-5 minutes of meditation several times a week. The role is also played by the fact that in the lotus position, many people quickly begin to numb their legs, which complicates the process of relaxation. That is why meditation is usually included in the practice of yoga, which improves flexibility.
Benefits of meditation
Meditation is a part of practices in many spiritual traditions. It is common in Buddhism and Hinduism and is also an important component of yoga. In addition, the benefits of meditation are confirmed by many scientific studies.
First of all, meditation reduces the level of the stress hormone cortisol and normalizes blood pressure. Regular meditation for several weeks helps to get rid of anxiety and also teaches you to look at the situation from a more positive side – in fact, acting as a treatment for depression.
Among other things, meditation restores neural connections in the brain, positively affecting a person’s cognitive capabilities. It is believed that properly conducted meditation allows you to control the focus of your consciousness.
In short, meditation:
- reduces stress levels
- improves sleep quality
- restores neural connections in the brain
Meditation is the process of consciously clearing the mind of everyday thoughts and concentrating on a particular action (or lack of action). The simplest technique for beginners to quickly learn to meditate is to do regular breathing exercises.