Meditation for Beginners

Meditation refers to a state where your body and mind are consciously relaxed and focused. Practitioners of this art report increased awareness, focus, and concentration, as well as a more positive outlook in life.

Meditation is most commonly associated with monks, mystics and other spiritual disciplines. However, you don’t have to be a monk to enjoy its benefits. And you don’t even have to be in a special place to practice it. You could even try it in your own living room!

How do I practice meditation?

Although there are many different approaches to meditation, the fundamental principles remain the same. The most important among these principles is that of removing obstructive, negative, and wandering thoughts and fantasies, and calming the mind with a deep sense of focus. This clears the mind of rubbish and prepares it for higher quality activity.

The negative thoughts you have, such as those of noisy neighbours, bossy workmates and that parking ticket you got, are examples of what contributes to the polluting of the mind. Shutting them out allows for the cleansing of the mind so that it may focus on deeper, more meaningful thoughts.

Some practitioners even shut out all sensory input. That means no sights, no sounds, and nothing to touch and try to detach themselves from the commotion around them. You may now focus on a deep, profound thought if this is your goal. It may seem strange at first since we are all too accustomed to constantly hearing and seeing things, but as you continue this exercise you will find yourself becoming more aware of everything around you.

If you find the meditating positions you see on television threatening (those with impossibly arched backs, and painful-looking contortions), you shouldn’t worry. The principle here is to be in a comfortable position that will allow you to concentrate. This may be whilst sitting cross-legged, standing, lying down, and even walking.

If the position allows you to relax and focus, then that would be a good starting point. While sitting or standing, the back should be straight, but not tense or tight. In any position, the only no-no is slouching and falling asleep (guilty).

What do I wear for meditation?

Loose, comfortable clothes help a lot in the process since tight fitting clothes have a tendency to choke you up and make you feel tense. Although, I do prefer tight, high-waisted yoga pants and a big, loose t-shirt.

Where can I meditate?

The place you perform meditation should have a soothing atmosphere. It may be in your living room, or bedroom, or any place that you feel comfortable in. You might want an exercise mat if you plan to take on the more challenging positions (if you feel more focused doing so, and if the contortionist in you is screaming for release). You may want to have the place arranged so that it is soothing to your senses (think phone off, incense, aromatherapy etc).

Do I have to be completely silent?

Silence helps most people relax and meditate, so you may want a quiet, isolated area far from the ringing of the phone or the humming of the washing machine. Pleasant fragrances also help, so stocking up on aromatic candles isn’t such a bad idea either.

The monks you see on television making those monotonous sounds are actually performing their mantra. This, in simple terms, is a short creed, a simple sound which, for these practitioners, holds a spiritual value.

You do not need to perform such; however, it would pay to note that focusing on repeated actions such as breathing and humming help the practitioner enter a higher state of consciousness.

The principle here is focus. You could also try focusing on a certain object or thought, or even, while keeping your eyes open, focus on a single sight.

How can I focus for meditation?

One example routine would be to, whilst in a meditative state, silently name every part of your body and focus your consciousness on that part. Whilst doing this you should be aware of any tension on any part of your body. Mentally visualise releasing this tension. It works wonders.

There are also many meditation audio tracks on the market that have been scientifically proven to alter your brainwaves in such a way to help you achieve deep meditation. You can learn more about these here.

Studies have shown that meditation brings about beneficial physiologic effects on the body. And there has been a growing consensus in the medical community to further study the effects of such.

In all, meditation is a risk-free practice and its benefits are well worth the effort (or non-effort, remember we’re relaxing). So start now in shaping your health and wellbeing…start meditating today!

---

Kelly Winter is a self-care guru from Stockport, Cheshire. You can contact her here at www.theimperfectcactus.com, on Instagram (@TheImperfectCactus), Facebook (@TheImperfectCactus) or on Twitter (@ImperfectCactus). ‘The Guide to Boosting Self-Esteem‘ is Kelly’s debut self-help guide which is available on Amazon.