Meditation is an ancient practice that has been scientifically proven to reduce stress and anxiety, improve mental clarity and focus, and promote overall well-being. If you've never meditated before, it can be daunting to know where to start. Luckily, there are many resources available to guide you through the process of how to meditate. Including this one!
One of the most popular types of meditation is mindfulness meditation, which involves focusing your attention in the present moment and letting go of the judgment of how we think things should be and opening with kindness and care to what is actually happening. With the help of a meditation guide, you can learn how to meditate effectively and experience the many benefits that come with a regular meditation practice.
Here are a few tips to help you get started with meditation:
Find a quiet place. You'll want to find a place where you won't be disturbed. A comfortable chair or cushion in a quiet room is ideal.
Sit comfortably. It's possible to do meditation seated, lying down, standing, or even moving, but to start, let's talk about a seated posture. If in a chair, place both feet on the ground. Imagine the tailbone/sacrum is gently being pulled down towards the Earth while the crown of the head is being lifted ever so slightly upwards. In this way, the spine becomes elongated. I often give the advice to settle into a posture that is both awake and alert while also relaxed and at ease.
The eyes. I close my eyes and give the invitation to close the eyes if that feels comfortable. For many, closing the eyes allows them to feel more into their bodies, but for some, closing the eyes is uncomfortable and/or unsettling. If this is the case for you, then just soften the gaze and look a few feet in front of you.
Bring your attention to an anchor. What is an anchor? An anchor is an object that we intentionally focus on, such as the breath, the body, sounds around you, thoughts, or key senses in the body. The anchor is given this term because when our minds wander, as they will naturally do, we notice this and gently bring our attention back to the anchor. It anchors us back into presence. The breath is a common place to start but doesn't have to be. Mindfulness of the body can also be a good starting point. You can learn more about mindfulness of the body here.
It's better to meditate for 30 seconds than not at all. If you only have 1 minute in your day to meditate, then start there. Slowly increase to 5-10 minutes or more. Longer meditation sessions do offer some benefits that shorter sessions don't, but any amount of present moment awareness can bring healing, ease, and focus.
Be patient. Meditation takes practice. Don't get discouraged if you find it difficult to focus at first. Just keep practicing, and you'll eventually get better at it.
Here are some additional tips for beginners:
Don't be afraid to experiment. There are many different ways to meditate, so find a method that works for you. You may want to try guided meditations, listening to music, or meditating in nature. Follow me on Insight Timer here for a diverse library of guided practices!
Find a meditation community. Meditating with others can help you stay motivated and accountable. Join me on Insight Timer for a beautiful community to meditate with.
Don't give up. Meditation is a lifelong practice. Just keep practicing, and you'll eventually reap the benefits.
I hope these tips help you get started with mindfulness meditation. If you are looking for more one on one guidance please reach out to me anytime. I would be honored to walk with you in your meditation journey.
THERESA GILLESPIE, PA-C
Mindfulness Meditation allows us to live life fully. Fully aware, fully awake, fully alive.