MINDFULNESS MEDITATION FOR BEGINNERS: A STEP-BY-STEP GUIDE

Meditation is good for both mental and physical health. It helps to bring positivity to you. here is the step-by-step guide to learn how to meditate.

Meditation is the mindfulness practicing technique that helps an individual to increase attention and focus and stay mentally calm and stable. It helps a lot to deal with depression, anxiety, and stress. Moreover, it has many benefits regarding mental and physical health. In this article, we will tell you how you can practice meditation if you are a beginner.

Why It is Important to Meditate?

Meditation brings a lot more positivity and benefits. Although it is not any kind of a cure-all session, it provides you with mental peace and enhances concentration. Sometimes all we need is space from everything happening around us. These meditation sessions can help a lot to bring peace and provide space in life. Meditation does not give short-term benefits but it brings long-lasting effects on our life.

Why do you Need to Learn Meditation?

There are a lot of reasons enlisted below that emphasize the need to learn how to meditate. - It helps improve concentration - Reduces stress and anxiety - Provides self-space - Improves your understanding - Brings calmness in your personality

STEPS FOR MINDFULNESS MEDITATION FOR BEGINNERS:

There are 5 basic steps to learn how to meditate. Following is the step-by-step Guide for beginners in mindfulness meditation:

Step 1: Have Time for Regular Sessions

The most important thing about meditation is to have regular sessions daily. So that it can bring positivity and many more benefits to your mental health. Thus, apart from your busy schedule, you need to set some time aside for these sessions.

How Long a Session Should Last?

Sometimes, it can be hard to spare time for these kinds of things, but once you are into it, you can feel the calmness in yourself. There is no hard and fast rule about the duration of meditation, but about 15-20 minutes are good to go. As a beginner, you may face difficulty focusing this long. You can meditate for 2-3 minutes until you develop a habit of focusing. Once you get used to it you can increase the duration.

What Time of Day Will Be Good for This Session?

It depends on your working routine. But meditating in the early mornings and the evenings before going to bed can be more useful. However, you can also practice if you get time in between. The only thing that is important is to be regular.

Step 2: Meditate in a Peaceful Place

You’ll need a peaceful and comfortable place for meditation. No need for any special place to have particular items. Depending on your comfort, you can either sit on a bare floor or take a yoga mat. Even you can meditate while sitting on a chair or bed.

Which Posture is Good for Meditation?

A good and comfortable posture can help you a lot while meditating. You can just simply sit cross-legged with your back straight and eyes closed.

Step 3: Have Mindfulness While Meditating

Another important step in meditation is mindfulness, meaning you need to be focused in the moment. While practicing meditation, you should be mentally relaxed and focused rather than thinking about things and worrying about them.

How to Bring Mindfulness into Meditation?

You can bring mindfulness in meditation by simply being conscious about your senses. You can either feel the surface you are sitting on or focus on any other sense including hearing, and smelling.

Why Mindfulness is Necessary?

The sole purpose of this step is to focus your mind to a point where to feel connected to your body and soul. Rather than distracted by thoughts coming into your mind.

Step 4: Start the Session

Once you come over all the above-mentioned three steps, you’re ready to meditate. The most important thing is that you should be comfortable while meditating. Simply close your eyes, breathe deeply, and keep on saying “Breathe in: Breathe out” every time you inhale or exhale. Keep practicing this for at least 15-20 minutes, and keep doing this with concentration.

What to Do If Your Mind Goes on Wandering?

A wandering mind during meditation is just a challenge, not a failure. Once you get used to the meditation and make a routine for it, by the time you will learn to focus your mind better. Even an experienced person can have a wandering mind at times while meditating. The actual thing is to get back to focus, every time you get distracted.

- For instance, if you are meditating and a sudden thought of a financial crisis hits your mind, don’t worry about it. It is completely okay if you get distracted by thoughts like this. Meditation does not mean having a blank mind but bringing focus. Doesn’t matter how many times a thought intrudes on you during meditation, all you need to do is to get back every single time you are distracted.

- Sometimes you may get a thought if you are meditating the right way or not. Just stop worrying about that as well, because there is no hard and fast rule for meditation. The only important thing is your time and focus to meditate.

Step 4: How to End Meditation

Don’t rush to end the meditation. When you are ready to end the session, just stop repeating words and keep sitting in the same posture with closed eyes for a few more minutes. After that slowly open your eyes and notice how you feel.

How Does Meditation Help to Make Mindfulness Habits?

About the majority of your thoughts, and habits are uncontrolled. Meditation brings mindfulness into your life so you can control your thoughts and emotions and most importantly improve your habits. This enables you to think more precisely and have a positive personality with a calm mind. Thus, meditation trains you to have a better perspective and build good habits.