Learn exactly how to start a mindful meditation practice with this step-by-step guide for beginners.
Several people turn to meditation to help relieve stress and improve their mental well-being—some for religious purposes, others to improve their overall mind and body synchronicity. Whatever your reason may be, it's essential to follow a proven method for successful meditation practice. Here is a step-by-step guide on how to start the process of meditation. If you've never meditated before, this post will cover everything you need to know.
Let's dive in!
Mindful Meditation: A Step By Step Guide
Step 1: Get comfortable and reduce distractions
For a beginner, the first step is to create a space away from any form of interruption so that you can relax. Find a chair or sit cross-legged with your back straight against the wall for support if required. You can even lie down. Every part of your frame should be relaxed.
Set the alarm for ten minutes in the beginning. After you are more familiar with your meditation practice, you can increase the duration and have a more extended session.
Step 2: Tune into your senses
Once you settle into a comfortable position, you will experience various sensations like your legs touching each other or your feet meeting the ground. If you experience the senses of touch, smell, or taste, acknowledge them. Do not ignore these sensations, as they are essential to a successful mindful meditation session.
Step 3: Inhale and exhale slowly
Now that the essential steps have been addressed, you can start the breathing exercise. Deep breathing is the key to great meditation. Concentrate as you inhale and exhale. You do not need to close your eyes just yet. Look into the distance and take a few deep audible breaths. Inhale with your nose and exhale from the mouth. Your lungs will get adequate oxygen as you release carbon dioxide. On the last count, close your eyes.
Step 4: Focus on the positive
Concentrate. Mindful meditation helps harness a method that steers you away from anything negative. With the right set of tools, you will be able to concentrate on the positive and experience a deep sense of peace and fulfillment. Additionally, meditation helps you deal with various facets that come your way. Identify them and move along. Do not let your thoughts cripple you. If they do, get back and concentrate on your breathing.
Step 5: Release any tension points
Turn your mind inwards. You will now observe various parts of the body that are tense or caught in a vortex. Maybe your hips feel stiff, or your back is achy. Make a note of these tension points and consciously relax those areas. You can imagine the tension in your muscles melting away and grounding into the earth. Notice the release of tension with each breath.
Step 6: Stay alert, yet relaxed
Meditation is not sleeping. You are channelling your mind and body to relax. As you start meditating, your body may cause you some irritation. Try your best to ignore that itch or single strand of hair in your face, even if it seems impossible. Furthermore, your posture may annoy you and make you want to shift. Do so without disturbing your meditative state. From the crossed-legged position, for example, you can sit in a more comfortable position.
Step 7: Stay focused
While you meditate, you may daydream. That is not meditation. Bring your mind back to the topic or object at hand. As mentioned earlier, you can think about a person. Think about an object, a pet, a garden, chocolate cake - stick to the thought process. Anything positive.
Step 8: Bring awareness back to reality
Now that your session is coming to its end, slowly bring awareness to your body and its environment. Wiggle your toes and fingers and open your eyes gently. Take a moment to reflect on how you feel after meditating. Now, compare this feeling to how you felt before you started your session. Can you notice a difference?
Meditation is not as simple as you might expect. You must meditate every day at the time you have allotted for yourself to see a real change. Alternatively, you can also join a class to learn more about this exciting format to get you to relax and release any tension. Do not throw in the towel after a few feeble attempts. Give yourself a couple of weeks or months, and you will begin to love the art of meditation.
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