Before they begin doing it, a lot of people usually are a bit skeptical about meditation. They tend to think the activity is all about spirituality and knowing their diminished devotional beliefs, they refrain from it. Only to realize later even some of the top global icons like Madonna, Hugh Jackman, and Michelle Yeoh meditate almost every day. In fact, Bill Gates who “didn’t buy into it” at first confirmed on his blog that he meditates two to three times a week. As he continues, the self-made billionaire and co-founder of Microsoft says he practices for about 10 minutes during each period.
So, if a 63-year old global celeb (including his wife, Melinda) meditates, why are you not? What is it that you do in your entire 168 hours of the week that you can’t even spare 10 or 20 minutes?
Anyhow, meditation is a very precious practice that you ought to begin doing if you are not yet doing. From experience, the practice has numerous life-changing benefits, some of which have even been proven by hundreds of scholars and researchers. This includes not just mental but physical wellness as well.
At A-Lifestyle, our subject today is on how you can start meditating as a beginner. But before we start on it, let’s briefly look at some of the benefits you get to earn when you meditate for only 20 minutes.
How Meditation Makes You More Productive
That’s true. Frequent meditating will make you more productive in your daily runs and life goals. Of course, it might sound weird but that sitting still and doing nothing for a period of time can make you fruitful. This is facilitated by the fact that you’re able to focus better once you begin meditating. Your mind is able to grasp that flow of being immersed and energized by something, hence, preventing you from playing for time.
Other benefits of meditation include:
- It creates a lovely calming effect by decreasing the EEG activity of the brain. This will, then, enhance, your internal recharge and make you more energized throughout the day.
- According to Neurologist James H. Austin, meditation helps rewires the “circuitry in your brain”, hence increasing its (brain’s) blood flow.
- Meditation acutely can improve psychomotor vigilance and may decrease sleep need.
- In a study documented in The Harvard Gazette, meditating at an average of 27 minutes daily can help increase the gray-matter density in the hippocampus. This, then, helps improve memory and values like self-awareness and compassion.
Though there are tons more of them, those are some of the benefits that you get to enjoy once you start this practice of the mind. Nonetheless, you’ll only get to enjoy these benefits when you begin and maintain this practice.
How to Start Meditating As a Beginner
When it comes to learning it, meditation is very simple and the techniques involved are fairly straightforward. For someone who has never done it before, it might seem perplexing but it’s really not. Once you get the essential tools and supplies, you can easily start the mindfulness-based stress reduction activity all on your own.
Key Pointers to Get You Started With Meditation
Before you even begin, keep your expectations in check
That’s true. What you expect once you start that sitting and doing nothing can become an obstacle if you get over-anxious. Amongst the benefits we have just discussed, you have to understand you can’t have them immediately. It will take your efforts, practice, and commitment to uncover them fully.
Designate time and create the space
When it comes to the best time to meditate, most masters recommend doing it in the morning when the mind is quiet and fresh. However, there’s never a wrong time to practice it as long you’re sure you’ll remain devoted to it and will have no household distractions. Be it at the corner of your bedroom or living room or outside the house, make sure your few minutes won’t get interrupted.
Warming up can help
Before sitting, you can try doing a warm-up yoga sequence, particularly if you’ll be meditating in the morning. In case you feel you don’t need to warm up, there’s also no problem going straight to your meditation.
Start it short and steady
Considering you’re a newbie to the practice, it’s best you begin meditating at short periods but with much consistency. Begin with about 10 minutes like Bill gates, then, increase it when you feel you’re now fit for more.
Attention to your breath
The meditation technique is a lot about mindfulness and learning to observe your thoughts, sensations, and emotions. While doing it, your breath is the anchor and the focal point to let go of your thoughts and calm your mind.
Simple Meditation Guidelines to Help You Get Started
Step One: Set a timer and get comfortable
If you have chosen your phone as one of the tools, get it and set the timer to about 10-20 minutes. Then, maintain an upright, comfortable posture to avoid any likelihood of pains or aches. [You can even dim the lights or shut them completely to help you focus]
Step Two: Start your timer
Step three: Bring your attention
Yeah, bring your attention now by closing your mouth and focusing on your breath as it goes in and out of your nose. Nonetheless, don’t force your breath and don’t think too much about it. Just breathe and focus on it naturally.
Step Four: Don’t think
Of course, it’s hard to maintain the flow but do not think or analyze your breath. Just keep your focus to your breath as long as you can and you’ll experience silence in that busy mind.
Step Five: Get your attention back to your mind
While meditating, it’s normal for your thoughts to pop up and wander, particularly if the outside is noisy. Instead of ruining your moment with frustration, recognize that your mind has wandered and calmly bring back your attention to your breath.
Step Six: Again, bring your attention back to your breath
At this time, your mind might start to think how boring meditation is but gently bring your attention back to your breath. If your mind gets restless, focus on your breath as well. Continue doing this until your meditation timer sounds.
Step Seven: Repeat it again
To accustom your body to it, try meditating each day- preferably in the morning to help you start the day with a clear, calm, and focused mind. Your consistency is what will bring success and help in rewiring your brain.
Now You Are Ready to Go
Well, are you ready now? Do you feel like our meditation guide has helped you to get started? If yes (and we believe it is) share with your friends and let them relish the moment with you.
As you meditate, nonetheless, always remember to be easy on yourself and if you find you can’t concentrate, try counting as you breathe.