To start meditating you only need a decision, a desire and a disposition. We can all do it. Our Western culture increasingly incorporates many of the elements available to us to make things easy for us: hands-on material, reading material, practice spaces, public speaking and much more.
In this article you can read:
Meditation for beginners
If you are taking your first steps in meditation, we will accompany you and try to guide you in this adventure, clearing all the doubts you may have and trying to touch all the approaches that commonly arise to all initiates.
Meditation is a practice of eastern origin , increasingly accepted in our western culture, fully aimed at our physical and mental well-being . Many are the people who increasingly want to enter this world full of benefits and full awareness of our body .
It is important to record and respect that at first it may seem like a new world to us and to adapt we will have to be patient. Surely at the beginning we will already begin to notice improvements and more if we take into account certain advice from the beginning.
How to start meditate
There is no “instruction manual” on how to meditate. What there are are experiences, those that can serve as a guide, both for simple aspects, such as wearing comfortable clothes and finding the right physical space, as well as more sophisticated aspects.
Next, we will provide you with a “step by step” for those adventurers who want to start. We remind you that, anyway, it is possible to do it accompanied by guided meditations that aim at the full concentration of our mind.
- Choose how long we want to meditate. This point is important above all not to exceed a time and delimit ourselves. We can start for 5 minutes, ten or fifteen, it depends what we feel we need.
- Stretch our body, warm up our muscles. To feel more comfortable and relaxed, if we stretch our body the sensation will be total.
- Sit in a comfortable position. We can test with the different variables mentioned above, depending on which one corresponds to our preferences.
- Close our eyes. This point is vital because it is the one that fully connects us with ourselves and will collaborate in our abstraction from reality and the daily life that happens to us.
- Follow our breath. Inhale and exhale continuously, helping to exercise our lungs and our entire respiratory system.
- Avoid thoughts. Whatever it is that interrupts us for full concentration on ourselves and the here and now. Reject everything that comes from the past and everything that tries to project a future.
These we could call the basic steps , but there are also many variables to work on. Meditation can be practiced by repeating a mantra, visualizing an object, listen to special music, walking, concentrating on our body and visualizing positive thoughts or deeds.
Everything we want to work on can be complemented by attending classes, learning about philosophy, sharing experiences with people who also practice it, listening to guided meditations. But, above all, trying to enrich our whole being and make it part of the present and its own facts.
Common mistakes when starting
Although to be able to meditate as a beginner, there are not many necessary precautions other than the simplicity of being calm and comfortable, we will tell you the most frequent mistakes so that you can avoid them and live the experience to the fullest.
- Meditate in states of stress or nerves. Meditation is a practice whose main tool is our mind and making us the owners of it. This means that our mental condition is very important when meditating. If we are in a state of intense nervousness or very stressed, being able to connect with ourselves can be very complicated, so it is recommended that we evaluate beforehand.
- Meditation for a long time. Sometimes, especially being just started, it is not necessary to force ourselves to carry out a long meditation when what is really important is to connect from the place of quality. Many times, an intense but short meditation can be more effective than long ones.
- Meditate in an awkward or stiff position. It is frequent that in our imaginary a basic or unique posture for meditation is associated, such as that of Buddha: the deity within Buddhism. The truth is that the overriding point related to meditation is that we feel comfortable and relaxed.
- Meditate with physical pain. Sometimes strong physical ailments can disrupt the concentration needed to practice meditation. Meditating requires a lot of our predisposition and concentration and if our attention is focused on some discomfort, it will be very difficult to carry out the process.
- Meditate strictly following the directions. Many times, our body cannot strictly follow those steps or indications that meditation proposes. It does not have to be a central concern that we cannot take some steps or cannot move forward. It is difficult to feel forced into a process that demands what is most natural in ourselves.
- Not identifying the best method that suits you. Because it is an ancestral practice, over time, different types and techniques of meditation have branched out with the same base but different approaches. As each body is a world, not all methods can sit us in the same way, it is just about taking some time to relax, try and explore. Explore different options, such as Trataka, candle meditation , which helps you focus your attention.
- Don’t practice too much. Always when we start something, the adaptation period is the most important and the success we achieve depends on our perseverance. If we manage to reserve a moment of our day within our daily lives, it will become easier as a habit or routine that will benefit us.
- Meditate after a big meal . In order to carry out the meditation in an optimal way, it is convenient that it is not after having eaten too much, since all the attention we will need will be concentrated on the digestive processes and we will not be able to be 100%.
- The comparison. A common factor in all practices is comparing ourselves with the rest of the practitioners. If they are more advanced or can develop better, it is something that should not matter to us or generate anxiety because our body can handle different times than the rest.
- Not listening to your body. The gradual change that meditation exerts on us and our well-being deserves to be heard especially if we feel that something is wrong so much to consult
Tips for getting started
As we mentioned before, it is central to start taking charge and making the decision, from there, the benefits will come by themselves.
We can take the most frequent mistakes mentioned above to start our way and discover that we are not the only ones who have confusion and intrigues that lead us to practice meditation in an incorrect or less complete way.
The right place
If we have the opportunity to do so, we can allocate a space in our house exclusively for our meditations . The important thing is that it is a bright, clean place and that we decorate it according to our preferences to, above all, feel at ease. Some of the main ideas may be to paint the walls in light colors, which do not disturb us when concentrating. Put elements related to philosophy such as stones (elements related to healing), candles, objects that can fill the space with aromas, specific relaxation music.
Still, beyond our recommendations, the important thing is that our space, solely for ourselves, has to absolutely respect all of our preferences. Perhaps even so, we feel more comfortable in an environment with more vibrant colors, more penetrating or more austere aromas of objects and elements. But the main premise that should not be forgotten is that each corner and space must reflect that it is purely and exclusively colored by our creativity and preferences in order to achieve a sense of containment and belonging.
If we can, we should always dedicate some time to this corner: clean it, arrange it and organize it. For our comfort in the act of meditation we may prefer a mattress, a mat or a comfortable chair.
The correct time for meditation
In this regard, there are many opinions and theories about when is the best time to engage in our meditation routine . Meditation in the morning or evening is generally recommended because it is considered that one is just about to start activities or has just finished them. It is good to take advantage of either moment depending, of course, on how our daily work is, with whom we share our home and others. It will not be the same to share the house with a large family with children, than to live alone. What will be important to keep in mind is that any type of distraction should be put aside: silence or turn off our cell phones, avoid a noisy climate that allows us to manage ourselves better.
On the other hand, and as a routine, if we want meditation to really be part of our life, it is advisable to always meditate at the same time . And also, be aware that for both yoga and meditation, it is always helpful to do them about two hours after eating or on an empty stomach to have better concentration.
This is also one of the most talked about topics. In reality, it is that we cannot consider only one posture to perform our daily meditation, but there are many that exist . The transcendental or the one that will serve us much more, is the one that we feel comfortable with. We can meditate from sitting on a chair, cross-legged on a mat, or lying flat on the floor. Each one will respond to our preferences of that moment or moment and must be respected.
Some widely used asanas for meditation include the Lotus Pose , Savasana , Supta Baddha Konasana, and Virasana, but feel free to explore and modify poses to make them work for you.
Also, to break with certain preconceptions, we remind you that meditation can be taken anywhere and that it is a philosophy of life that manages our inner wisdom and the power of control over our anxious and nervous states .
One minute meditation
To carry out the meditation in one minute, it is important, first of all, to warn that no one interrupts us and detach ourselves from those objects that may cause an interruption, but with an alarm that can serve to mark the duration of the minute. We should sit in a comfortable chair, with our feet on the floor and our hands in a comfortable place, loose. It is also important that our back is straight, not rigid but comfortable, and our head up.
Once the alarm is set, we will close our eyes and be guided by our breathing . It is normal that many thoughts are crossed at this time: pending things, events that happened during the day, family concerns, among others. When these appear, it will depend on our internal ability to evade them and place even more emphasis on the rhythm of breathing. We must stay as long as we can in this state. At the end of the minute, we should not repeat this practice during the day, or add more time to it. The idea of a basic minute is based on the fact that more and more we can reduce time and be aware that we can apply meditation to any moment of our life and control ourselves and feel happy until we reach the moment directly.