How to meditate: a 3-step guide for beginners

EEvan August 31, 2023 7:02 AM

Considering meditation, but unsure where to begin? You're in the right place. This thorough guide will walk you through all the basics you need to know and provide a simple 3-step process to get you started. In no time, you'll be well on your way to achieving a calm mind and a relaxed body — the ultimate goals of meditation.

Understanding the basics of meditation

Before delving into how to meditate, it's important to understand what meditation is. In simplest terms, meditation is the practice of focusing your mind to achieve mental clarity and emotional calmness. It's a technique that's been around for ages, utilized by many cultures around the globe for various purposes — from spiritual growth to stress reduction.

There are different types of meditation, each with its unique techniques and benefits. Some of these types include mindfulness meditation, spiritual meditation, focused meditation, movement meditation, and mantra meditation.

The benefits of meditation are vast. Research shows that consistent practice can lower stress, improve concentration, promote emotional health, enhance self-awareness, and even lengthen attention span.

Preparing to meditate

Before you start your meditation journey, there are a few things you need to prepare. First, find a quiet space where you won't be interrupted. This could be a room in your house or even outdoors. The important thing is that it's a place where you feel comfortable and at peace.

Next, decide on a time. Many people prefer meditating in the morning to start the day on a positive note. However, you can choose any time that works best for you.

It's also critical to wear comfortable clothes as you'll be sitting for a while. Finally, you might want to choose a focus for your meditation — this could be your breath, a word or phrase, or even an object.

A 3-step guide to meditation

Now that you're prepared, let's get to the actual steps of meditation.

  1. Position yourself: You can sit on the floor, on a cushion, or on a chair. The key is to keep your back straight to allow for deep breathing.

  2. Focus your mind: Close your eyes and start focusing on your chosen point of focus. If it's your breath, notice how it goes in and out. If it's a word, silently repeat it to yourself. The goal is to keep your mind from wandering.

  3. Allow thoughts to come and go: Inevitably, thoughts will interrupt your focus. Don't get frustrated. Instead, acknowledge them, let them go, and return your focus to your chosen point.

Here is a table summarizing the steps:

Step Action Description
1 Position yourself Sit in a comfortable position with a straight back
2 Focus your mind Close your eyes and focus on your breath, a word, or an object
3 Allow thoughts to come and go Don't fight the thoughts, acknowledge them, and then refocus

Remember, meditation is a practice. It might take some time to get used to it, but with consistency, you'll start noticing its benefits.

More articles

Also read

Here are some interesting articles on other sites from our network.