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Benefits to “Learn How to Meditate for Beginners”:
Upon completion of this article, you will be able to (1) meditate effectively in any environment, (2) develop a greater understanding as to how meditation works, and (3) start being aware of your surroundings and in turn develop a greater focus in life.
Meditation has become much of a social norm for people from all walks of life due to the immense benefits that it brings. Long gone are the days where you’re met with wary eyes when speaking about the positivity that meditation can bring to one’s life. But with the immense popularity of meditation slowly growing in strength, comes the question – How do beginners meditate or how long to meditate for beginners? Today we unravel some keys to meditation that will help beginners learn how to meditate instantly.
Step One: Find a quiet spot to meditate in
As with everything you do, it is incredibly easy for you to lose focus. Especially if the activity requires using your voluntary attention to concentrate on a given task. Meditation is of no exception. Thus it is imperative to find the perfect spot in your home where you will remain undisturbed by the world throughout the entire duration of your meditation.
Beginners often think that meditation requires constant effort to actively block out surrounding distraction. But what they don’t realize is that most avid meditators avoid putting themselves in such difficult positions to begin with.
Don’t drain your mental capacity before you start meditating by putting yourself in a position in which you will be constantly disturbed.
If you’re living with roommates, wake up earlier than they do every morning so you won’t be disrupted by them. A quiet room in your workspace works well if you have to rush in the morning. If you’re already out roaming around in this beautiful world, a bench in the park during lunch hours could suffice.
If you really can’t find any comfortable place in which you won’t be bothered by the external world, don’t worry. The goal is to bring your attention to one place, yourself. When you get distracted, bring your attention to your senses. Come back to your body, sitting in the chair or on the floor. The sensation of the tension in your face.
It will be more difficult to start but as long as you maintain the right attitude, you can meditate anywhere.
Step Two: Adopt a comfortable position
Once you’re done finding a quiet spot, it’s time to take on a comfortable pose. Now this may come as a surprise to many of you who’ve just started out meditating or have yet to attempt it, but you don’t have to sit in a complicated lotus position or the usual “meditative pose” you’re always seeing images of.
Understand that when just starting out, comfort is more important than nailing a particular power pose for meditation. That isn’t to say that you shouldn’t strive to increase your flexibility and aim to acquire a proper meditation pose at some point, but it shouldn’t be your priority when just starting out on your journey.
Many beginners make the mistake of starting their meditation straight in a lotus position only to lose focus and get discouraged because of the uncomfortable position involved. All you’ve got to do is sit in a position that feels most comfortable to you. Whether that position means sitting cross-legged or with your legs dangling from a chair isn’t relevant. You may choose to close your eyes or keep them slightly open, depending on what’s most comfortable to you.
Step Three: Be Aware of Your Surroundings
The common practice that you may have read over the internet is to focus on your breath. But that is not the only way to go about meditating. Meditation isn’t about focusing on something in particular, much less is it about sitting down in a fixed pose and thinking about peaceful thoughts. It’s merely a way for your mind to connect with your body and in turn allowing a special connection between your different parts to take place. What it brings is for you to see.
After finding your comfortable position, simply sit in stillness and silence as you become aware of your surroundings. This is not the same as thinking of something. Rather, you are observing the things around you and comprehending them as your senses register them. When thoughts that don’t relate to where you are in that very moment arise, ignore them. Don’t suppress them, don’t grow upset with yourself for having those thoughts. Just know that you didn’t actively think them and only by understanding that you didn’t actually think those thoughts can you become free of them.
To be honest, there is no such thing as “a perfect time for meditation.” As you read this article, you’re probably focused enough and comfortably seated to meditate right now. From this sentence onwards, start being aware of your surroundings as you read on within the article. Notice how silent or how noisy your environment is, and how still your mind is compared to the rest of your surroundings, all while you’re reading this article. Allow your thoughts to come to you, without judgment or fear. If you’re thinking about what to eat for lunch, just let your thoughts continue as you become aware of the presence of this thought.
We can’t help but stress the difference between thinking and actually being aware of your thoughts, so make sure you make an effort to determine what that difference is.
You won’t realize the benefits you want to see from meditation right away. You’ve got to accept that you’re going to struggle as you begin on this journey into meeting your inner life. You may not feel refreshed or relaxed at the end of every meditative session. But despite your frustration, know this – you will learn an incredible amount very quickly as long as you make a habit out of sitting every day to meditate.
When and how to do this
- Set your alarm for 20 minutes earlier than you wake up
- Once you hear your alarm in the morning, get up, brush your teeth and wash your face
- Immediately go to your meditation sanctuary
- Realize where your attention is, make an effort to bring it to the moment and continue to bring it back when it wanders
Try to limit rest days. Just 20 minutes a day even while on holiday or when you’re busy working/studying. That is the only way to go about building the habit and reaping the rewards that you want to see. More often than not, beginners will give up easily and complain that they are not getting the benefits from meditation after trying just a few times. You HAVE to be mentally prepared for the internal struggle within yourself and believe that the day will come when you can at last experience true bliss while meditating.
Conclusion: It may seem tough at first, but you have to realize that not a single practitioner got to reap the benefits of meditation without prior years of practice and perseverance. By practicing every single day, you’ll eventually come to a point where the benefits of meditation outweigh the time spent every day pursuing this activity. Make yourself a promise to stick to this regime and before you know it, your life will change for the better.
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