Meditation is a type of reflection and contemplation on the true nature of life. Meditation need not involve a spiritual aspect, although in many forms, it does. Meditation is a way of calming the mind and being present in the present moment. Through meditation one can become more aware and mindful of their thoughts, feelings, and sensations. Mindfulness meditation can help in managing stress, improving sleep, and reducing feelings of anxiety.
The potential benefits of mindfulness meditation are endless, but many people find it hard to get started. Perhaps it seems intimidating or foreign to some, or maybe it simply doesn’t feel like something for them. Whatever the case may be, here is a guide for how to start meditating mindfully.
- Understand the Benefits of Mindful Meditation
The practice of mindfulness meditation is known to have incredible benefits. It can help both physical and mental health. Mindful meditation can increase your awareness of the present moment and can help lower levels of stress. It can help you be more relaxed, thoughtful, and mindful in how you respond to stressful or challenging situations.
- Find a Quiet Space
Find a comfortable place to practice meditation, whether it be your bedroom, living room or a dedicated meditation space. Make sure it’s comfortable and quiet. Minimizing distractions will help you stay in the present moment while meditating.
- Start with a Meditation Posture
Create an erect, comfortable posture that allows the body and spine to be straight. Choose a comfortable seated position, either cross-legged on the floor or in a chair. Let your hands come to rest where it feels comfortable.
- Try Guided Meditation
If you’re new to mindfulness meditation, it may be helpful to start with a guided meditation. An audio guide helps you to stay focused on your breath and can also help to calm distracting thoughts. There are plenty of free and paid audio guides available online.
- Focus on Your Body
Allow your mind to move away from distracting thoughts and back to the body. Feel the sensation of your feet, the contact of your body against the chair or floor, the warmth of your hands and the movement of breath in your body. You may want to start by focusing on the breath.
- Invite Awareness
When the mind notices a thought or feeling, invite yourself to observe it without judgment or resistance. Acknowledge it and name it without judging. This can help to cultivate a sense of loving understanding or even compassion towards your thoughts.
- Accept and Let Go
Let go of any judgment or resistance. Accept your thoughts and feelings as they come. Allow yourself to simply observe the thoughts and feelings and move on, gently returning your awareness to the body and breath.
- Practice Mindful Meditation Regularly
Mindful meditation can take some time to get used to. Start by allocating a few minutes each day, and slowly build from there. Eventually, meditation may become a habit— try your best to be consistent while meditating.
- End Each Session Compassionately
When you’re ready to come out of your practice, you can slowly open your eyes, bring your awareness to your body, and sit in the stillness until you feel complete. Notice the feelings in your physical body and mind and offer yourself non-judgmental acknowledgment for all that you have done, for your effort, and for being present.
Mindful meditation can be a beautiful way to grow and become more present, aware, and calm. Meditation need not take long and can bring much benefit to your life. Start by allocating a few minutes each day and develop from there. Make sure to find a comfortable and quiet space and find a posture that allows your breath to flow easily. Invite awareness to any thoughts and feelings that arise and practice non-judgmental acceptance. Take your practice slowly and give yourself space to relax and learn.