20 Meditation Tips Every Beginner Should Know About
If you are thinking about starting a meditation practice or struggling with making it a constant habit, these tips are likely to help you a lot!
First of all, be easy on yourself. You are learning a new skill, and it may take time to find the right combinations that work for you. And worry not! We are here to make it easy.
As we all know, there are several benefits to meditate. It can help you bring calmness to your mind and clear the mental chatter. Not only that, it will help you reduce stress and anxiety. Here are 20 Meditation Tips for beginners. Let’s dive right in.
What is Meditation?
Meditation is a process of self-exploration to find awareness within oneself with techniques like mindfulness. Breathing is used most of the time to anchor the mind from wandering off and bring calmness.
Many times it is practised as a religious tradition. However, Meditation doesn’t have to be a religious practice. It can help you reduce stress and anxiety, can bring peace and overall well-being. There are several benefits of Meditation, and you can try it with several meditation postures, too. Once you have zeroed in, here are some of the tips for better meditation.
Simple Meditation Tips for Beginners
1. A Mind Can Wander
When you first start meditation, you may feel like your mind is not in your control as much as you would like. Rather than bringing peace, it can make you frustrated and angry.
However, it is important to understand that it’s normal for your mind to wander. The tip here is to bring your focus back whenever you notice that your mind has wandered.
2. You Can Switch
This is one of the best meditation tips you should know about. It is not necessary to stick to one technique. If something is not working out for you, you can switch to something else depending on your mood. Here are some of the types of meditation to choose from.
- Transcendental Meditation
- Mindfulness Meditation
- Vipassana Meditation
- Healing Meditation
- Kundalini Meditation
3. Comfort is Important
Meditation postures are important. There is a possibility that some positions can strain your back or can make you uncomfortable. Also, you can sit on the chair if the floor is not your thing. If you are going to sit in a 5, 20, or 30-Minute meditation position, it is important to choose a comfortable posture.
Here are some meditation postures to know: sitting, walking, standing, and lying down.
4. Remember to Breathe
Breathing is your anchor. Remember to breathe in and out as it will help you concentrate on the meditation. Whenever your mind has wandered, you can use your breathing to bring the awareness back.
5. Choose a Nice Place
Find a quiet and relaxing place in your home to meditate. Though, as we will see later, it doesn’t have to be quiet if you don’t want it to be. It should not clutter your mind and thoughts much. The idea is to create a cosy environment where you can sit and concentrate.
6. Choose the Right Time
Along with the right place, you also need to pick a time that is best suited for you. If you fall asleep during meditation at night, the shift is to the morning. If you have a busy schedule and feel rushed during the meditation, you can do it at the end of the day once you are done with your activities.
7. Start Slow, Go Big
Do not try to take too much on your plate at once. When you are just beginning the practice, it is important to start slow and gradually build on that. You can start as low as a 5-Minute meditation and can go on to 15-Minute Meditation from there, and from there, 30-Minute meditation. You get the idea.
8. Be Kind
Meditation is a journey of self-exploration, so it is essential that you be kind to yourself. Not all days will be the same. Some might be challenging to concentrate and stop your mind from wandering off. It’s okay to take breaks and start over. Acknowledge the challenges and continue with your session.
9. Guided Meditations Can Help
There is no hard rule about the type of meditation you choose. If you are comfortable with someone taking you through the process, use that to your advantage. Many people start with guided meditation, and once they are comfortable with it, they move on to doing it on their own. Music broadcasting services, Podcasts, Meditation Websites, Apps, video streaming services, and Yoga studios are some of the best sources to get a guided meditation.
10. Small Achievements Count
Once again, remember that you are learning a new skill. Do not think that if you cannot do it the way you want, it does not mean you should not do it at all. Instead, acknowledge the small achievements you make with every session and understand their importance.
11. Body Needs Tension Release, Too
Just like your mind, your body needs to release the tension, too. Many people stretch before they meditate to get you in just the right mood to get going. Also, you will feel less tension in your body even before you start.
12. Changes Are Allowed
Once you are a little comfortable with your breathing and awareness process, you can meditate anytime, anywhere. Sometimes, it can give you that much-needed change in the process. It will keep things fresh for a longer period.
13. Acknowledgement is the Key
Acknowledge your thoughts. You do not have to get deep into any analysis or judgments. You can remember them for later. At that moment, tap them and come back to breathing without getting attached to them. With time, you will learn to handle them better, and they will appear and disappear as they come.
It simply does not have to be serious. Sometimes meditation feels like a serious activity. A smile to go along with your meditation routine can never hurt.
15. Use Your Own Soundtrack
Yes, it always helps to keep the distractions away. But it does not have to be a pin drop silence. Some people find it hard to sit in a very quiet place, too. Who knows, there are also patterns to be found with distractions as well.
16. Or Use Music
Meditation music is a great way to relax during the process of meditation. You can lie down and listen. There are several sources available both online and offline when it comes to meditation music. You can also use it as a background to your guided meditation.
17. Remember the ‘Why.’
If you are finding it hard to come back every day and sit to meditate, remember why you started it in the first place. It will make you feel motivated enough to go through. It always helps to clear the intention of the meditation every time you approach it.
18. Notes Can Help
Write your experiences while meditating or the thoughts and emotions you feel after meditation. You can note those things that cross your mind, and it will tell you how it is affecting you day by day.
19. Realize and Accept
As you note and acknowledge your feelings and emotions, it is important to accept those. It can be anger, calmness, frustration, or joy. It is also possible that you feel differently at different times. Accept them all.
20. Closing the Deal
We are referring to closing and finishing your session. Lift your eyes slowly, come out of the ‘zone’ moment after moment. It is important to feel the environment you are in as you are coming out of meditation. Let the thoughts come and go, and come out of it.
These are some of the tips you need to know as a beginner if you are getting into meditation or struggling with making a habit out of it. Have a happy meditation!