The very foundation of living is breath. Humans and most other creatures on the planet are born automatically knowing how to breathe. But there are so many stressors and environmental influences that might cause you to forget. Guided meditation and mindful breathing can help.
Guided meditation isn’t just about breathing. It’s about mindfulness practice and traditional loving kindness. In the modern age, it’s easy to forget to be kind to your mind and body. Are you looking to find guided meditation for beginners? Learn these helpful tips and tricks for mindfulness, breathing, and posture to start meditating at home.
Guided Meditation For Beginners: Helpful Tips To Start A Daily Meditation Routine
When it comes to meditation, practice makes mindfulness. But if you’ve never meditated before, you may be intimidated. It’s not easy to slow down your brain and carve out the time to release and relax, especially if you’re used to a go-go-go lifestyle.
Whether your goal is to master mindfulness meditation, walking meditation, transcendental meditation, sleep meditation, or any other meditation techniques, the foundations are the same: daily practice and awareness of breathing.
Starting your own practice of mindfulness meditation can present a challenge for some. But the tips in the next section should help you carve out the time and commit.
Meditation Basic Tips: Breathing, Mindfulness, And Body Posture/Position
The following tips and tricks are meant to help you get started. It’s best to go into your meditation practice with an open mind. Predetermine not to judge your thoughts, your posture, your struggles.
- Start easy by simply sitting for three minutes. That’s it. You can do this every day for one week before you even determine which guided meditation might be right for you. If you find that sitting for three minutes is easy, you can up your time to five minutes. Again, all you’re doing is sitting and breathing. You’re getting your mind and body ready.
- It’s best to meditate right when you wake. In fact, you can use the window while you’re waiting for your coffee or tea to brew. If you begin meditating before you do anything else, you won’t forget or make excuses.
- Don’t worry about how to meditate or whether or not you’re doing it ‘right’. Just sit. And breath. You can meditate on your couch, in an office chair, or even on your bed. If you continue practicing, there are meditation cushions that can help with long-term comfort. Practice sitting and withstanding interruption. If your phone dings or email chimes, leave it be.
- Ask yourself how you’re feeling. For the first week, each meditation session should be an easy check-in. Does your body feel good? Is your mind racing or wandering? Meditation should be a chance for you to check-in with yourself on every level: physical, mental, emotional, and more.
- Notice your posture. Don’t try to correct it just yet, just notice it. Notice where you might be holding tension. Do you habitually cock your head to the right? Are your shoulders slumped? Take note, but no need to fix. Just do your best to remain comfortable.
- Finally, check in with your breathing. You don’t have to do anything but notice it. Try counting each inhale/exhale cycle. Simply count as you breathe in through your nose and out through your mouth. Count to 10 and then restart.
The tips above are meant to help you get used to the practice of meditating. For the first week, simply focus on these things and actually take the time to practice. Once you’re comfortable with daily practice, you can determine which type of meditation might be right for you going forward.
Your Meditation Space is Also Important: Find an Area to Dedicate to Peaceful Reflection
Next, you’ll want to find the right space in which to meditate. Of course, it’s hard to meditate in a shared office or in the kitchen if your kids or roommates are buzzing about. Quiet is imperative.
Beyond quiet, you’ll want to find a space that just feels nice. The space should be kept clean and you don’t want a bunch of work, trash, or even knick-knacks to clutter it. An emptier space is more conducive to meditation practice because there are fewer distractions — even visually.
Lighting and greenery can make a meditation space even more conducive to good practice. A favorite plant and a couple of candles can transform a room in your home. With overhead lights off, you can create an ambiance using candles and natural light. The ritual of preparing the space for your meditation practice will help you get in the right mindset too. Finally, a scented candle or some essential oils might help signal your brain that you’re committing to your ritual for the next five minutes. It could help you transition from the hustle and bustle of daily life to a quiet, safe space for guided meditation.
Mindful Meditation Or Traditional Meditation: What’s The Difference And Which Should You Try?
When thinking about meditation for beginners, you want to close your eyes and focus on the sounds of your first guided meditation. You may be working in person with an instructor or listening to a tape or an app. Either way, you may find that your mind is easily distracted or busy with thoughts about what you have to do later in the day. Again, just be. Let your mind do what it will. In time, you’ll find clarity and space.
Now, there are different types of meditation practices. Transcendental meditation has been practiced for thousands of years but was initially shared with the West in the mid-1970s. Transcendental meditation is essentially mantra meditation. It uses lessons from ancient Vedic schools of thought.
When it comes to transcendental meditation, you don’t need to focus or work at a given speed. The goal is not to reach any sort of ‘mental state’.
Should you become distracted, simply return to your mantra and keep going. A recent study on transcendental meditation found the practice of mantra meditation did decrease instances of anxiety in practitioners.1
Mindfulness meditation is a bit different as it was born from ancient Buddhist practices. In Western countries, you’ll find this practice to be a bit more common.
When practicing mindfulness meditation, you focus on your passing thoughts. The key is to not engage with them or pass judgment on them. You sort of distance and observe. With mindful meditation, it helps to pay attention to your breath, physical sensations, and even your emotional experience.
What Are Some Of The Supposed Benefits of Meditation?
You’ve likely heard that meditation can help support your overall awareness, ability to focus, and your personal sense of calm. One recent study exhibited that using a meditation app for just one month can help improve your ability to focus by up to 14%.2 Another recent study showed using a meditation application just once helped decrease wandering thoughts by over 20%.3
There’s another study that showed general meditation with the use of a mediation app for two months could reduce instances of low mood by over 45%. The same study showed reduced anxiety by over 30%.4
Guided Meditation: Meditate And Find Mindfulness At Home Or Anywhere
In the end, meditation can change the shape of your day. Practicing can help you feel centered, confident, and ready to solve the problems you might face at work or in the world. There are good reasons meditation has been practiced by various cultures all over the world for centuries.
If you’d like to give mindfulness meditation a try, download an app to practice guided meditation and see what you think. Remember, it only takes a few minutes a day to get into the flow of meditation. Give it a shot.
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