I’ve long been a fan of meditation. I’m an early riser and there’s nothing better than starting the day with a quick 10-minute meditation session before heading off to work. It calms me and fills me with a sense of tranquility. I’d highly recommend meditation for everyone. It doesn’t have to be difficult or time consuming and is easily adapted dependent on your needs. In this meditation guide for beginners i’ll cover the basics.
There is so much conflicting advice out there so I thought I’d share my no-nonsense straight forward beginners meditation guide. No fancy complicated terms just the information you need right now.
So let’s get started!
Benefits of meditation
There are a whole host of short term benefits to your nervous system when you practice meditation:
- Decreased blood pressure
- An improvement in your blood circulation
- A decrease in heart rate
- Sweat less
- A decrease in your respiratory rate
- Decreased anxiety
- Lower cortisol levels
- Increased feelings of wellbeing
- Lower stress
- Increased relaxation
Longer term it can have a positive effect on brain and immune function.
These are all nice side effects but the goal of meditation is to free the mind. It helps participants to maintain a calm mind and a delightful sense of inner harmony.
Comfort is key
The most important first step is to get into a comfortable position. For me, that’s lying down limbs spread out on my bed. For others this could be perched in their favourite chair or sitting cross legged on your bedroom floor. Whichever position you opt for make sure it is a position you feel comfortable in.
Elongate your spine
Start with a deep breath in, roll the shoulders up. Let the breath out and roll the shoulders down.
Do this a few times to relax and reset your body.
Close your eyes. Gently breathe in and out concentrating on the breath.
Block everything out of your mind and just concentrate on the breath.
The mind has a tendency to wander. If it wanders, again focus on the breath.
Loosen your limbs
The key to a good meditation session is to let your body loosen. Let your arms, legs and head feel light like air. Don’t rush it, give yourself time to get used to the sensation. Concentrate on your breath, block out external stimuli and just go with the flow.
Try, try again
It gets easier with practice. I promise. It will feel unnatural at first but once you get used to it, it will become second nature. Some people choose to meditate with calming, relaxing music but I prefer the simplicity of peace and quiet. Do whatever works for you. And most of all, enjoy!