Meditation Tips For Beginners
Meditation has many benefits on a physical, mental, and spiritual level. You could say that meditation sessions are almost a necessity in today's world, mainly because the majority of the population lives in cities, where living and working conditions cause stress. In some ways, stress is the opposite of meditation, since it has a series of adverse effects on a physical, mental and spiritual level. Anxiety symptoms include variation in your sleep cycle, digestion problems, irritability, an inability to control your thoughts and emotions, difficulty concentrating and memory problems.
A meditation coach helps alleviate all of these problems and give invaluable insight into your mind and how health meditation works. However, when starting with meditation sessions, it isn't easy to sit still and do nothing. These are the best strategies to make the most of your efforts.
1. Try it for 2 minutes
Consider starting with 2 minutes a day for a week; then increase to another 2 minutes the following week. If you follow the plan, you will be meditating 10 minutes a day after a month. The important thing is not to give up.
2. Pay attention to your feelings
Focus your attention on how your body feels, what your mental state is, and notice it. Don't fight it. Don't try to change it. Just breathe and be a witness to your existence.
3. Count the breaths
Sit in a stable position, and notice the state of your body, mind, and emotions, focus your attention on the breath. Count every breath you take, and let yourself experience the sensation of your breath going in and out of your body. When you've counted to 10, start over. If you realize you got distracted after the first few breaths, don't worry, start again and continue until you hit 10.
4. Don't berate yourself for distractions
When you start, it is normal to get distracted by thoughts during your meditation sessions. If you notice that you're started thinking or worrying again, don't get angry, don't scold yourself, and don't get frustrated. Just take a deep breath and start counting, focusing on your breathing.
5. Don't fight negative feelings
For a moment imagine that you're looking at the sky and that there are clouds about. It's a windy day and you can see how the clouds change shape, and move away, making way for new ones to arrive. Observe, but don't try to change anything. Your thoughts and feelings are like those clouds. Contemplate on them without elaborating on them. Breathe.
6. Make friends with your mind
Monkey mind syndrome (when you try to focus, but your mind jumps nonstop from one place to another) is incredibly common, and you'll notice you have it right after you start meditating. What may surprise you is how you can overcome it. Instead of trying to control the thinking mind, stand on its side and hug it. When you practice this, do it knowing that your thoughts will not stop. Meditate with kind intention on all those thoughts, especially the negative ones. Try not to avoid or get caught in them: watch them and direct your attention back to your breath. The more you practice doing this, the easier it will become and the sooner you will discover that the key to silencing the mind is to be indifferent to your thoughts.
7. It is not necessary to become a wax statue
Sitting with your back relatively straight is enough. And note that standing does not mean standing stiff. Sometimes, straightening the spine leads us to tighten that area of the body. Do the opposite: be aware of the possible rigidities and extend the spine upwards but in a soft, relaxed manner, with its natural curvatures. If you have to cough, sneeze, spit, or clear your throat, allow yourself to get busy and pay attention to those little distractions naturally.
Our meditation coach suggests not to worry if you feel tense, uncomfortable, or distracted. Don’t worry! Just be glad you started this practice. Worry only activates stress, which is unnecessary when you meditate.
Have you decided to learn to meditate and turn this practice into a daily routine? Brilliant! Inner Peace Lounge's meditation studio in Elmhurst offers meditation sessions daily offering multiple benefits. If you're new to meditation, don't skip the above tips from our meditation coach.