- Meditation is the habitual process of training your mind to focus and redirect your thoughts.
- The benefits of meditation are extensive — and backed by science.
- The mental health benefits of meditation include clear focus, increased creativity, improved concentration, and memory, reduced stress and anxiety, improve your relationships with others, helps you become happier and enjoy your life more.
Meditation is one of the most effective ways to improve your mental health and well being.
There are many benefits of meditation, which include:
- Meditation improves concentration, focus, motivation, and memory.
- Meditation reduces anxiety and depression.
- Meditation increases self-esteem and decreases social isolation.
- Meditation helps reduce pain and increase energy levels.
- Meditation improves sleep quality and quantity.
- Meditation helps with weight loss.
- Meditation helps with weight loss.
- Meditation increases creativity.
- Meditation helps with become happier and live longer.
The list above is just some of the many benefits of meditation. The practice is not difficult or time-consuming. You can easily incorporate it into your daily routine, like when you first wake up in the morning or right before going to bed.
Before You Start
Regardless of what type of meditation you choose to do, there are some things that are essential for successful meditation. Before you begin your meditation routine, you must:
- Find a quiet, distraction-free place to meditate and a comfortable position to sit.
- Set aside a specific time every day to meditate.
- Commit yourself to regular practice.
Some people prefer to listen to music or audio while meditating, and if this works for you, then go for it. But it is best to meditate in silence so that you are not distracted by music or any other sound.
There are many different types of meditation, and they all have different purposes and techniques. The two most common types of meditation are “focused attention” and “open monitoring.” In focused attention, you focus on an object (such as your breath) or concept. In open monitoring, you observe your thoughts, feelings, and sensations from a distance. This is the type of meditation that you will be learning in this post.
Common Types of Mediation
In this post, we will be focusing on open-monitoring meditation. This is one of the most common types of meditation and is great for beginners.
Focused attention meditation is another very common type of meditation. It involves focusing on an object, idea or concept, and blocking out any other thought. Focused attention is best for achieving a specific goal, such as stress management or weight loss.
Lastly, there is transcendental meditation. In transcendental meditation, the practitioner enters a state of “restful alertness.” It is a very passive type of meditation in which the practitioner’s mind wanders.
8 Tips for Beginners
1. Sit in a comfortable position.
It’s important to sit in a position that you find comfortable. You want to sit up straight, but you do not want to stress your back or neck. You can sit on the floor, or you can sit in a chair. If you sit on the floor, it is best to sit cross-legged or in the lotus position. If you sit in a chair, it is best to have your feet firmly planted on the ground and your back straight.
2. Set a timer for at least five minutes.
When you begin meditating, start with a timer that has an alarm. Set it for at least five minutes. When the timer goes off, stop meditating.
3. Pull your shoulders back and your chest out.
Your body language is a reflection of your mental state. Whenever you are feeling bad, you tend to hunch over and contract. But, when you are feeling good, you tend to stand up straight and pull your shoulders back. It is important that you sit up straight when you meditate. Your mindset should be one of attention and openness.
4. Keep your eyes open and still.
Your eyes can be open or closed, it doesn’t matter. If your eyes are open, it is best to keep them still. You should not focus on anything in particular, but rather let your eyes drift from object to object.
5. Focus on your breathing.
Most types of meditation involve focusing on your breathing. Breathe in through your nose, and out through your mouth. Be aware of your breathing, and only your breathing. Do not think about anything else. Whenever you become distracted, bring your focus back to your breathing.
6. Start by focusing on the sensations of your breathing.
Your breathing creates sensations in various parts of your body. Feel these sensations. As you breathe in, feel your chest and belly expand. As you breathe out, feel your chest and belly fall. Try to feel these sensations more clearly, and focus only on them.
7. Try using an object of attention.
If you find your mind wandering, try focusing on an object of attention. This can be anything: a candle, an image, a stone, or even your thumb. Focus on this object, and try to shut out all other stimuli.
8. Don’t worry about how well you’re doing.
As long as you’re trying your best to focus on your meditation, then that’s all that really matters. You’re learning a new skill, and it’s perfectly normal to make mistakes. Don’t worry about what other people are able to do, and don’t worry about how well you’re doing compared to others.
Other types of meditation include:
- Mantra meditation. In mantra meditation, you recite a word or phrase to help quiet your mind.
- Three-part breath meditation. In three-part breath meditation, you focus on the three parts of your breathing: the initial inhalation, the pause after the inhalation, and the final exhalation.
- Quieting the mind through movement meditation. In this type of meditation, you perform a repetitive physical activity, such as walking, running, or doing a repetitive dance, in order to quiet the mind.
- Mindfulness meditation. In mindfulness meditation, you focus on the present moment and try not to think about the past or the future. You focus entirely on what’s happening “right now.”
- QiGong meditation. In this type of meditation, you focus on the energy in your body and try to feel it, push it, and move it. You can also try to direct energy throughout your body.